Close Grip Bench Press (Superset)
6-8 reps (climbing) Close grip is "Shoulder width." Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That's it. Nothing more. Nothing less.
After your set go immediately to the deadlift...
Deadlift (Superset )
6-8 reps (climbing) with your feet on a 20kg plate or 2-3" Deficit.
3 second descent! No fast reps today.
After this go immediately to the row...
2min. Row/ bike For Max Meters
After you complete the row REST 2min. and complete the entire superset 4 more times. Score on the row will be your worst score of the 5.
Metcon (AMRAP - Reps)
For Max Reps:
Tabata Russian Twists with a plate-- Everyone goes at the same time.
-- Tabata is 20sec. of work x 10sec. of rest x 8 rounds. (4min. total)
-- Left+Right = 1 rep!