7-7-5-5-3-3-1-1 Bench Press
Rest 5-10 Min.
AMRAP 12 min
25 Air Squats
A lot of folks don’t like programming the Bench Press, however, I feel differently and think it is a very viable movement as it relates to fitness and real world application of force. This rep scheme is out of context with our current triple to single progression, but that is due to the fact a bench press at those numbers will most likely not elicit the strength response & adaptation we are after due to the large involvement of outside muscle groups and the low total valume. This rep scheme should make it a bit more useful in developing some strength.
Finish that up, rest a bit and then do the MetCon portion. Get on it!