One Way Fitness – FitX Training


Bench Press (5×10)

Warm up and use 60% of max weight for all sets. Super set it with 10 Hspus.

Rest after each set

*1 set is bench and hspu


Metcon (Time)

For time: 10 min cap

100 Db deadlifts (a pair of) 50/35

*Every min perform 5 burpees
Continue workout until you reach 100 deadlifts. 1 part of db in each hand must touch the floor

Metcon (AMRAP – Reps)

AMRAP 5- Jump Rope

Complete as many Singles as possible

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