- 20 Band pull aparts, 10 push ups, 20 trx rows x 3
- Row, Bike, or Jump rope for 3 min
Bench Press & Bar MU
You have 12 min to hit a max 3 rep bench press while doing 5 bar muscle ups between each bench set. If you have not progressed to a BMU use a box and work the kipping motion and do a pull up to the stomach (or try)
1. Start in staggering formation,Sprint on the outside of the cone return on the inside of the cone EMOTM. Add one lap until you can no longer make it.
Rest 4 min
2. Side shuffle, back peddle, sprint, side shuffle. EMOTM until you can no longer make it.