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A. Bench press – 5×3. You may use your first two sets to increase the weight, but the last three sets should be done with the same weight. Go as heavy as you can for this rep scheme.

B. 4 rounds for time of:

25 double-unders (may be scaled up to 50 for those who are proficient)

25 wall balls.

C. With a partner: 3×15 med ball passes in a plank (on hands) position. That’s 15 passes each, not total.