Tuesday 7.2.19

Bench Press

1-5-5-5

*Work up to a heavy single for the day.  Make sure you have a spotter!  After your single, complete a 3×5 around 70-75% of what you just hit!

20 Minute Alternating EMOM:

EVEN: 20/15 Calorie Bike Erg

ODD: 5 Muscle Ups

*Stay on pace!  Cut down the reps as needed but rotate on the minute no matter what.  Hit the designated calories or work for :50-:55 of the minute and then rotate regardless of where you are at.  The scale for the muscle ups is 5-8 Strict Pull Ups.  Use a band if needed.

POST WOD:

400m Run