warm up– 20 GHD Sit Ups, 20 Reverse Hypers
Bench Press…225/115 pounds
(12min Time Cap)
Auxiliary– 15 Burpee Muscle Ups for time
*note– Choose a load for each movements that will get the work done within the time cap. Work up to a triple of something heavier than you plan on using for each movement before begining the workout.