Tuesday, October 28 2025

Strength: 4 Sets

Weighted Ring Dip x 3-5 reps

Superset: Strict Pulls x Max reps

Metcon: B)

Option 1 (strength bias):

Six rounds for time of:

5 Bench Press (70% of 1RM)

50 Double Unders

Option 2 (hypertrophy bias):

Six rounds for time of:

10 Dumbbell Bench Press

50 Double Unders

Goal = < 7 Minutes

Cap = 9 Minutes

C)

Two to Three sets of:

15 Banded Face Pulls

Rest 30 seconds

15 Bent Over Reverse Flys

Rest 30 seconds

15 Hammer Curls

Rest 30 seconds