BENCH & METCON

1. Warm Up

• Dynamic Warm Up
• Kipping Pullups (Max)
• Squats (Max - 2 min)

2. Strength

• Bench Press, 1RM

3. Work Capacity - For time:

• Row 500m
• KB Swings (55#), 100 reps
• GHD Situps, 100 reps
• Row 500m