Tuesday, July 12th, 2022

Warm-up (14 minutes)

Every 3 minutes on the minute x 3 rounds
1 minute bike, row, or skip
8 med ball overhead press
8 med ball press out
15 band pull down
sandbag hold remaining time

Every 1:30 on the minute x 4 rounds

bench press x 8 reps (build to heavy 8)

Every 1:15 on the minute x 4 rounds
bench press x 5 reps (all sets done with your final set of 8 weight)

*during the first wave of bench press aggressively build weight, push yourself as close to your 8 rep max as you can

15 minute EMOM

1-4) 25 double unders & max muscle-ups in remaining time
5) rest
6-9) 25 double unders & max chest to bar in remaining time
10) rest
11-15) 25 double unders & max pull-ups in remaining time

*if you need to increase the difficulty add a weighted vest. decrease difficulty by doing jumping pull-ups variations or heel assisted variations