- In 8 minutes work up to a heavy bench press for the day. This may or may not be your all time 1 rep max, don’t get too stressed out about it. Just work up to a heavy single.
- Alternating minutes for 10 minutes: Odd minute 3 bench press @ 75%-80% of what you got in section 1. Even minute, max unbroken strict pull ups.
- 8 minute AMRAP: 10 KB clean and jerk (5 each side, not alternating) 10 push ups, you must release your hands at the bottom and touch the kettlebell.
- 30 seconds on 30 seconds off double unders for 5 minutes for max reps.
We hope you have a great workout. If you are doing the workout outside of an InnerFight class be sure to post your results in the comments section.