.
.
Bench Press
.
Establish a 1RM
.
then 3×3 @ 75%
20 Weighted (anchored) Sit ups after 3×3 sets
use DB to anchor feet
.
/
Quick and Dirty
.
In Teams of 2:
.
AMRAP-12
7 Burpees Over Erg
250m (strapless)
1 works / 1 rest
.
T1 Same
T2/T3 Strict Press (No BP), Modified Burpees
.
