Monday, December 1 2025

Strength: Every 2 minutes, for 10 minutes (5 sets of):

4 Bench Press @ 70-75%

Metcon: Complete as many rounds and reps as possible in 20 minutes of:

15/12 Calorie Echo/Assault Bike OR Row

10 Stationary Dips

5 Burpee Box Jump Overs (24/20″ – step down)

10 Pull-Ups

Rx+ Movements:

-10 Chest to Bar Pull-Ups or 6 Bar Muscle Ups