Bench Press
Between each set, perform:
4 Clapping Push-Ups
6 Ring-Rows
INTENSITY:
AMRAP, 12 Minutes
9 D-Ball Slams
6 Box Jumps (30"/24")
3 Back Squats (225/155)
RESET:
3 Rounds of:
50' Sand Bag Throw + Broad Jump*
50' Sand Bag Sprint
*Take a sand bag of moderate weight; with a swing similar to that of the KB Swing, heave the sandbag as far as you can down a 50' lane. Perform as many standing broad jumps as necessary to get to the bag. Then throw it again until you reach the 50' marker.
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