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Bench and Row / Push and Pull

By 11/30/2010No Comments


Warm Up

3 Rounds NFT (not for time)

10 Push Ups

10 Air Squats

100 Meter Run

Strength Work

Bench Press 2 reps every minute (start at 155M/95W or scale)
add 10 pounds every round till failure

Partner up for spots.  20 Minute time limit

rest 5 mins then:

Conditioning Work (Optional)
3 Rounds of
Row 500 Meters for time
2 min rest between rounds

Assistance Movements (Optional)

Dips 3 x 10 reps

Sandbag Cleans 50M/35W 3 x 10 reps

Sandbag Step ups on 20 inch Box 50M/35W 3 x 10 reps


After the Strength Workout there is an option to do the Conditioning Workout and/or the Assistance Movements.  Read your body and don’t burn your lungs out everyday.