10 Pass thrus (pvc)
10 Scap Push Ups
Bench Press (20 Minutes)
*Work up in weight each set! 10 Inverted Rows after each set of bench press.
For Time, With a Partner:
5,000 meter row
*Every time the clock hits and ODD minute, partner 1 must go complete 10 bench press (85/135)AND 10 Box Jump Overs (20/24) And every time the clock hits an EVEN minute, partner 2 must go and complete 10 bench + 10 box jump overs. Complete 5,000 meters for time. Bench must be unbroken each round!
*If you don’t complete your bench and jumps in that minute then your rower sits idle so stay on pace
Scale accordingly weight load on
bench and reps to 8/8 if needed or 3,000