Friday 12.14.18


Four sets of:

Bench Press x 4-6 reps

Rest 30 seconds

Farmer’s Carry x 100 Meters

Rest 60 seconds



Five sets for max reps:

In 60 seconds, complete 6-10 Burpees and then as many reps as possible of Muscle-Ups, Bar Muscle-Ups, Ring Dips or Stationary Dips

Rest 60 seconds between sets

Andrew Malek-Zadeh