Tuesday

Fitness

Strength-Bench Press

Every 2 minutes for 5 sets-2 bench press-across

“Creed Bratton”

8 minute AMRAP

Row 250 meters

Run 200 meters

15 wall balls (14/10)

Rest 4 minutes

8 minute AMRAP

Repeat

Performance

Strength-Bench Press

Every 2 minutes for 5 sets-2 bench press-across

“Creed Bratton”

8 minute AMRAP

Row 250 meters

Run 200 meters

15 wall balls (20/14)

Rest 4 minutes

8 minute AMRAP

Repeat

Competition

Strength-Bench Press

Every 2 minutes for 5 sets-2 bench press-building

Class

“Creed Bratton”

8 minute AMRAP

Row 250 meters

Run 200 meters

15 wall balls (30/20)

Rest 4 minutes

8 minute AMRAP

Repeat

For the bench press pick a weight and stick to it for all 5 sets.  You should not be going super heavy or going for a new PR.  The workout is meant to be done at a sustainable pace.  The second AMRAP should be be close to the same score as the first.