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1a) Close-Grip Bench Press Clusters
5 x 2.2.2 (10sec between 2's)
*Build to about 75-80% of your 1 RM Regular Bench Press and perform all sets across with the same weight.
1b) Controlled Band Pull-Aparts
5 x 15 reps between bench sets
*Let's go with 5 reps w/ straight arms + palms up straight across the chest, and 5 reps diagonally across the chest in each direction.
:20 Bike Sprint (for max Calories)
15 Push Ups
10 Alternating Front-Racked Reverse Lunges
*Score = # of Calories accumulated
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