Friday, January 30 2026

Strength: 5 Sets

Bench Press x 5-7 reps

Superset: Barbell Curl x 12 reps

Metcon: Every minute, on the minute, for 12 minutes (4 sets of):

Station 1: 60 Double Unders

Station 2: 15 Wall Ball Shots (20/14lbs to 10/9′)

Station 3: 15-20 KB Swings

At the 12:00 mark…

Two rounds for time of:

60 Double Unders

15 Wall Ball Shots

15 KB Swings