Friday, December 9, 2016


8 x 3 Banded Bench Press @ 40% (3 wide - 2 mid - 3 close)

1) Max rep unbroken bench press (135/95) (or 45-50% of floor press 1 RM)
2) 2 x 15 per arm DB bent over row

For Time:
3 Rope climbs
30 Walking lunges
30 Handstand push ups
30 Toes to bar
3 Rope climbs

Tip of the Day
So many of our movements help to improve other movements.  How can burpees and toes to bar make you better at rope climbing?  They both involve being able to fire your hips to get your feet to your hands.  Whenever you rope climb, the closer you can get your feet to your hands on your ascent, the fewer pulls you will have to do to get to the top.