Friday – 10/7/16

A1. Bench Press w/ pause; 4-6 reps x 4 sets, rest 15-20sec

A2. Dynamic Push-Ups; 10-12 reps x 4 sets, rest 2min

 

B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following:

Row 500 Meters

Wall Balls x 20 UNBROKEN reps

Pull-Ups x Max Reps in remaining time

*your score is total Pull-ups