(A1) Bench Press
6 Sets x 5 Reps
Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible.
(A2) Handstand Walk between sets of Bench.
(B) 4 Rounds
21 x AKB Swings: 24/16
12 x Box Jumps: 30/24
Open Prep Extras (Perform in any order)
50 Cal Row
10 Burpees over the rower
(2) Front Squat
(3) Death By Rope Climb (From MU arm)
Start with 3 assent the first minute, then
Perform 4 the next minute, & so on until you run out of time.