Tuesday, January 31 2023

Strength: 3 Sets
Tempo Bench Press x 10 reps @ 21X1
Rest 30 seconds
Ring Row x 10 reps
Rest 60-90 seconds

Metcon: 4 RFT
500 Meter Row
40 Double-Unders
10 Single-Arm Dumbbell Push Press* (left side – 50/35
10 Single-Arm Dumbbell Push Press* (right side – 50/35

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.