Saturday, July 23, 2022

A1. Tempo bench Press

4 sec. lower

work to a tough 2 reps. over 4-5 sets

A2. Strict pull up

add weight here if you can

8reps over 4-5 sets

*can sub in inverted rows

B. Workout

Teams of 2 -

25:00 cap

"Gulf Beach Beast"

900m run

then - 2 people working @ same time -

max cal bike

100 pull ups

75 burpees

50 db box step overs, 55/35#/hand @ 24/20"

25 wall walks

***teams will run together

then one person bikes while the other works on completing the reps for a movement. Teams can switch whenever they want, but they must complete one before moving on to the other