Strength – Bench Press (5×4)
4 Bench Press x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Workout – Metcon (Time)
BLACK COFFEE
Teams of 2
3 Rounds (each)
50 Wallballs (20/14)
400m Run
* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
Individual Option
3 Rounds
50 Wall Balls
400m Run