Strength

Close Grip Bench Press 10-8-6-4-2 (Ascending)

*5-8 Ring Dips (10-15 Bench Dips) AFTER Each Set*

MetCon

EMOTM 24 Minutes of:

0:00-6:00

Odd: 18 Wall Balls (W: 14/9 M: 20#/10′)

Even: 30 Double Unders

6:00-12:00

Odd: 14 T2B

Even: 30 Double Unders

12:00-18:00

Odd: 10 Calorie Assault Bike

Even: 30 Double Unders

18:00-24:00

Odd: 6 Back Squats (155/225#)

Even: 30 Double Unders