Friday

Strength:

Speed Bench Press 

9 x 3 

•  65% 1RM Across

•  New Set Every 1:00

• 3 Wide, 3 Mid, 3 Close

Metcon:

[OPEN] 

As Many Rounds and Reps as Possible In 12 Minutes:

2 Bar Muscle-Ups

4 Strict Handstand Push-Ups

12/9 Bike Calories

 

[PERFORMANCE] 

As Many Rounds and Reps as Possible In 12 Minutes:

4 Strict Pull-Ups

8 Hand Release Push-Ups

12/9 Bike Calories

 

[FITNESS]

As Many Rounds and Reps as Possible In 12 Minutes:

4 Banded Strict Pull-Ups

8 Hand Release Push-Ups

12/9 Bike Calories

 

Accessory:

Dumbbell Rolling Tricep Extension

4 x 15

Banded Tricep extension

1 x 100