Friday – January 17

Part 1:

5 Sets (not for time)

5 Bench Press

10 Alternating KB Pendlay Row

Part 2:

4 Rounds

2 Minutes on / 1 Minute off


25 Double Unders

10 Russian KB Swings

10 Push Ups

*Pick up where you left off each working period for one total AMRAP score


Get in 2 or 3 warm up sets before you go after the heavy Bench Press. Conditioning will wear our the forearms and shoulders to the point where your efficiency on the jump rope is sure to be tested!