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Unrated – Level 3

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Warm-up

3 rds

20 alt leg v ups

20 hip bridges

20 ring rows

20 push ups

Mobility

Foam roll

Strength

Bench Press (3-2-1-1-1 HAP)

Metcon

Metcon (Time)

3 rds

21 bench press 135/85

7 strict pull ups

Rest 1:1

3 rds

15 bench press 185/115

7 strict pull ups

Rest 1:1

3 rds

9 bench press 205/125

7 strict pull ups