7/28/17

Take 16 minutes to build to today’s 1-RM Bench Press

Immediately followed by...

Every 2-minutes for 4-minutes (2 sets):
Bench Press x 4-5 reps @ 85% of today’s 1-RM

-then-

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
500 Meter Row (each)
100 Box Jump Overs (24/20")
50 Med Ball Sit-up Toss (20/14 lbs)
100 Wall Ball Shots (20/14 lbs to 10 ft)
1000 Meter Run (in 200 Meter relay legs)




"Optional Accessories"

3 sets NFT of:
Bar Muscle-ups x 6-10 reps
(No Bar Muscle-up x 10-12 Chest to Bars or Pull-ups)
Alternating Pistols x 16-20 reps
(No Pistol x 10 Roll to Candlesticks)

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