Friday

Strength:

Banded Bench Press

40% + 25% Band Tension 

9 x 3

3 Grips (Sets 1-3 Narrow, 4-6 Medium, 7-9 Wide)

New Set Every 1:00

 

Metcon:

[OPEN]

10 Rounds

For Time:

2 Muscle-Ups (Bar or Ring)

4 Strict Handstand Push-Ups

12/9 Bike Calories

 

[PERFORMANCE]

10 Rounds

For Time:

4 Strict Chin-Ups

8 Push-Ups

12/9 Bike Calories

 

[FITNESS]

10 Rounds

For Time:

4 Banded Strict Chin-Ups or Ring Rows

8 Push-Ups

12/9 Bike Calories

 

 Open Prep Extra Credit

“Tabata Double Unders”

8 Rounds

:20 Double Unders

:10 Rest