Fitness
5 sets:
Bench press x 5-8 + 500 m row AFAP
Rest 3 minutes between sets
Score weight on the bar and row times separately
Performance
5 sets:
Bench press x 3-5 + 500 m row AFAP
Rest 3 minutes between sets
Score weight on the bar and row times separately
Sport
“Rebel 300”
50 Calorie row
25 pull ups
50 box jumps 24/20
25 Ring dips
50 Wall balls 20/14
25 Pull ups
50 Calorie Airdyne
25 Ring dips
