Functional Bodybuilding 7:30am & 6:30pm
Lift Heavy - 2RM Bench Press - 12 Minutes
Hypertrophy EMOM 16
M1) Hanging L Sit :20-:30
M2) 10-15 Strict Ring Dips / Ring Push-ups / HRPU
M3) 8 Tempo Bentover Rows 50/35 lbs
M4) AMRAP Barbell Zombie Situps
Breathe Hard 5:30pm
Teams of 2 - 32 Minutes to Complete
1100m Run
Then 10 Rounds Relay Style
10 Burpee Box Jump Overs 24/20"
250m Row
AMRAP Assault Bike in remaining time