Main – WOD
Bench Press (3, 3, 2, 2 @ 90-100%)
Rotate between Bench Press and Hanging Knee Raises. You will do a set of bench, then a set of knee raises.
Hanging Knee Raises 4×10
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP
15 Ring Dips
15 Chin Ups
15 Backward Lunges w/ DB or KB (40+/20+)
Metcon (No Measure)
50 Fire Hydrants each leg
50 Laying Side Leg Raises each leg