Warm Up:

10 Min Max

25-50-75-100-125 Unbroken double unders-10 minute max.

If you fail this then you have a new weakness to work on.


A) 5 rounds

1 minute Max Bench Press 155/105

1 Minute Max Strict Banded Pullups

(select a moderate to heavy band to allow for a lot of reps. I will be using green)

Rest 2 Minutes

B) Class

C) Weakness work up to 1 hour

D) 12 min row for max distance

Monday, December 18th, 2017 at 9:55 pm / Competitive