Friday: Dec 28, 2018

Dumbbell Incline Bench Press:

Build to a 4 Rep Max

then

Max Reps @ 70%

Weighted Strict Pull ups:

Build to a heavy 2 Rep max

then

2 Rounds of

Max Reps @ 40%

rest 1:00

Max Reps Banded Chest to Bar

Workout

As Many Reps As Possible in 12 Minutes.

• 150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)

• 90 Double-unders

• 30 Muscle-ups