Friday 11.9.18

A.

Take 10-12 minutes to build to a heavy-ish

Bench Press

When the running clock reaches 14:00, perform…

Every 90 seconds, for 6 minutes of:

Station 1 – Bench Press x 8 reps @ 80% of today’s heavy 

Station 2 – Supinated-Grip Barbell Row x 8 reps

B.  

Complete as many rounds and reps as possible in 10 minutes of:

12/8 Calories of Assault Bike or Rowing

Pull-Up Complex

(2 Strict + 4 Chest-to-Bar + 6 Kipping)