Monday

Strength:

Spoto Bench Press 

5 x 5

• Pause 1’s, 1” Off Chest

• New Set Every 1:30

 

Metcon:

[OPEN]

As Many Rounds and Reps as Possible In 12 Minutes:

30 Double-Unders

5 Chest-to-Bar Pull-ups

10/7 Push-ups

5 Toes-to-Bar

10/7 Push-Ups

 

[PERFORMANCE]  

As Many Rounds and Reps as Possible In 12 Minutes:

30 Double-Unders

5 Pull-ups

10/7 Push-ups

5 Toes-to-bar

10/7 Push-ups

 

[FITNESS]

As Many Rounds and Reps as Possible In 12 Minutes:

50 Single Unders

5 Strict Banded Pull-ups

10/7 Push-ups

5 Toes-to-bar or Knees to Chest

10/7 Push-ups

 

Accessory: 

Banded Tricep Pushdowns

1 x 150

• As Fast As Possible.