Strength/Skill:

3 Rounds

• 10 x BB Bench
• 10 x DB Seated French Press

3 Rounds

• 10 x Incline BB Bench
• 12 x Incline DB chest Fly

Metcon: 18m Cap

• 40/32 x Echo Bike
• 20 x HSPU
• 400m Run
• 30/24 x Echo Bike
• 15 x HSPU
• 300m Run
• 20/16 x Echo Bike
• 10 x HSPU
• 200m Run
• 10/8 x Echo Bike
• 5 x HSPU
• 100m Run