Set 1: 7 Bench Press @ 50% S
et 2: 5 Bench Press @ 60%
Set 3: 3 Bench Press @ 70%
Set 4: 1 Bench Press @ 80%
Set 5: AMRAP Bench Press @ 75%
* Every 2:30
Workout
"Rope Toe"
For Time:
30-20-10 Toes to Bar
30/24 cals bike or 400m run
Directly Into...
3-2-1 Rope Climbs (15')
30/24 cals bike or 400m run
Time Cap: 28 Minutes
Rope Climbs Mods:
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
After Party
3 Rounds
10 Strict pull ups
100’ Heavy farmers carry
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