Friday Games Training

Every Minute on the Minute for 12 Minutes 

Odd- 3 Bench Press @90-95% of 3-RM 

Even- 3 Weighted Strict Pull Ups @90-95% of 3-Rm

 

For Time

5 Rounds 

15/12 Calorie Echo Bike 

2 Legless Rope Climbs 

15/12 Calorie Echo Bike 

12 Strict Handstand Pushups 

 

*Goal Sub 20 Minutes 

*Females will go 1 legless rope climb + 1 regular rope climb

*Cap 25 Minutes 

 

Accessory

3 Rounds 

100ft Sled Hand Over Hand Rope Pull 

20 Seated Dumbbell Overhead Tricep Extension 

20 Dumbbell Pullovers 

20 Dumbbell Bicep Curls