(A) Wall Climbers 5x1 in 5 Minutes
(B) Find a 4 Rep Max Bench Press in 15 Minutes
(C) Bench Press as follows in 10 Minutes
- 1x4 @ 90% of 4RM
- 1x10 @ 70% of 4RM
- Max Reps @ 60% in 30 seconds ... stop when the reps get slow
- Max Reps @ 50% in 30 seconds ... stop when the reps get slow
(D) Row 8x1 Minute for Calories
- We have 6 Rowers. Switch in and out for large classes and get as many sets done as possible.
- Rest 60 to 90 seconds between attempts.
(E) Optional: 1 Mile Recovery Jog