Thu. Oct 27, 2016

MEB Max effort bench

Warm-up

15-10-5
Cal assault
Wallball

Weightlifting

Shoulder Press 

3rm Shoulder Press

Push Press 

2xMax Reps Push Press @ 3rm weight

ACCESSORY WORK

Metcon (No Measure)

5 Rounds each for time:
3 cals Assault arms only
Max reps Chinups (at least 5)
5 cals Assault bike
Max reps Kipping Pullups (at least 10)
*Rest as needed between rounds

3x
Max Time Handstand hold
20 Band pull apart