11/29/2017

Strength A: Incline Bench Press (4x6, Tempo 21X1) Every 2 Minutes x 4 Sets (8 Minutes)

6 Reps w/ 21X1 Tempo @ Challenging Load


*Goal is heavier than 10/20/17 B: Ring Pull Up (3x4-5, Tempo 31X3) Every 2 Minutes for 6 Minutes (3 Sets):

4-5 Reps @ 31X3 Tempo Metcon (AMRAP - Rounds and Reps) 3 Sets:

3 Minute AMRAP @ 85-90% Effort

12 Push-ups

18 Air Squats

24 Double Unders

Rest 2 Minutes


Total of 15 Mintues here. The goal is to pick a modification where you can do everything unbroken!


Pick up where you left off Extra Work 2 Rounds:

20 Second Ring Support Hold

12/Side Wall Facing Shoulder Taps

Rest 60 Seconds #workoutoftheday