Bench Press

On a Running Clock:
[0:00]: 10 Bench Press
[3:00]: 8 Bench Press
[6:00]: 6 Bench Press
[9:00]: 4 Bench Press
[12:00]: 2 Bench Press

“Pirate’s Booty”

For Time:
500/400 Meter Row
50 Russian Kettlebell Swings (53/35)
500/400 Meter Row
50 Russian Kettlebell Swings (53/35)
500/400 Meter Row

HOME GYM OPTION

For Time:
400 Meter Run
50 Single Arm Dumbbell Russian Swings (25 Each)
50 Single Arm Dumbbell Floor Press (25 Each)
400 Meter Run
50 Single Arm Dumbbell Russian Swings (25 Each)
50 Single Arm Dumbbell Floor Press (25 Each)
400 Meter Run

Dumbbells: 50/35