Friday, April 7 2023

Strength: Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press

Set 1: 65% x 10 reps

Set 2: 70% x 8 reps

Set 3: 75% x 6 reps

Set 4: 80% x 4 reps

Set 5: 85% x 2 reps

Sets 6-8: 3-5 reps @ 75%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups or 6 Strict Pull-Ups

6 Dumbbell Hang Power Cleans

12 Alternating Reverse Lunges