Bench Press: 3RM

then, 2 x 3 @ 90%

 

Then….

 

 

Complete 3 rounds at each station of :40 sec of work / :20 sec of rest

Assault Bike (max cal)

Russian Twists, 20/14

HR Pushups

Lateral Box Jump overs , 20/16

 

 

 

 

B4B Nov 11th