Monday 05/01/2023 Workout Of the Day

A. E 3:00 x 5 sets
5 bench press
7/side single arm KB or DB rows

B. 4 RFT
time cap: 17 mins
60 DU / 100 single skips
30/24 cal row
15 dbl DB S2OH @35/50#

Workout Notes: The focus of part A is upper body strength, combining a push and pull movement. Bench press will be with a barbell from the rack. Single arm rows can be done with a KB or DB, using the bench as support. Perform both movements in a 3 minute window, resting with whatever time remains.

Part B is a metcon. Double Unders can be subbed for singles. Choose a weight for S2OH that can be done in 1-2 sets. Aim to finish each round in around 4 minutes to finish under the time cap.