Categories
WOD

Bench superset & conditioning

Strength

Bench Press 5-5-5-5-5
Dumbel Rows 10-10-10-10-10
DB/KB Press 5-5-5-5-5

This is done as a triple set. You go straight from the bench to the DB row then the KB/DB press. This is for quality of movement not max weight. Build weights as you go.

Conditioning

12 minute amrap:

Run 200m
10 Strict Toes to bar/knee raises
10 Down ups

Finisher

Tabata rolling planks