For time:

75 Bench Press, 135/85 lbs

* Every time you break complete:

10 Dumbbell Bent Over Rows, 50/35 lbs

— then —

Rest 5 mins

— then —

75 Ring Rows

* Every time you break complete:

10 Bench Dips

TARGET SCORE
No Target Time. Just lift some weight, get a good pump and have fun.

STIMULUS and GOALS
These are intended to give your athletes a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath. Ideally, you can perform these with partners as well!

Athletes should approach both workouts with a planned rep scheme to help keep a consistent workflow without over-resting or blowing up their arms.

5 rounds for quality of:

Rower Hamstring Curl, 40 secs

* Rest 20 secs

Feet Elevated Glute Bridge, 40 secs

* Rest 20 secs