Bench Press & MetCon

Strength - Bench Press

Find your 5 rep max

Then perform 3 x 15 @ 75% of 5 RM

Penalty for braking the set is 250m on Rower to be done at the end of all 3 sets

WOD - 12min AMRAP

5 Strict Pull ups
10 Sit ups
15 Jumping Lunges
100m run