For bench press, this is meant to just get a quick three sets of 5 bench press in. The weight should be the same across all 3 sets.
For the partner workout, one person will row 500m while the other works on the AMRAP – when the rower gets off, they pick up wherever their teammate left off in the AMRAP. Your score will be total rounds and reps as a team in 15 minutes. (Rower does not count in reps)
Strength
Bench press
3 x 5
Conditioning
In teams of 2:
AMRAP in 15 minutes:
10 toes-to-bar
20 KB swings, 53/35#
30 double unders
40 walking lunges
while rotating 500m row
