A. Barbell Bench Press 9-10-11-12
Barbell Bench Press
– Set 1 – 9 reps @ 75%
– Set 2 – 10 reps @ 75%
– Set 3 – 11 reps @ 75%
– Set 4 – 12 reps @ 75%
Rest as needed
For Total Time B + C
B. 3 Rounds For Time of Cardios, Toes to Bars, and Handstand Push-Ups
3 Rounds for Time:
– Cardio 300 meters
– 20 Toes to Bars
– 15 Handstand Push-Ups
cardio> Ski/ RowRest 2 mins then straight to…
C. 3 Rounds For Time of Assault Bike, Strict Pull-Ups, and Ring Rows
3 Rounds for Time:
– 15/12 Calories of Assault Bike
– 5 Strict Pull-Ups
– 20 Ring Rows
strict pull-up > Adv- ring muscle ups
