A: Metcon (Weight)

Bench Press (18 Minutes)

Every 3 Minutes for 6 Sets

6 Bench Press (5-10lbs heavier than last week)

12 Ab Wheel Roll Outs

*all bench press sets are at the same weight

B: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

4 Devils Press (50s/35s)

8 Double DB Push Press (50s/35s)

16/12 Cal Row or Ski