Friday, December 19 2025

Strength: 5 Sets

Bench Press x 8-10 reps

Superset: DB or Barbell Curl x 12-15 reps

Metcon: : Three sets for times of:

10 Dumbbell Bench Press (50/35lbs)

100 Foot Farmer Carry (25 foot increments)

10 Dumbbell Burpee Deadlifts

20 Run/Row/Ski

Rest 2 minutes between sets

Cap = 18 minutes