One partner assault bike 10 calories, one partner ring rows.
One partner assault bike 10 calories, one partner pushups.
*Mash upper body
Bench Press (Close-Grip) vs. Bands
*grip should be just outside the shoulders, close to the chest, but not so close that their hands interfere with the barbell touching their chest. At locations where you have power racks (sc and sj) set up the bench inside the rack and use the pins along the bottom of the rack to attach the bands to. At other locations, use a band wrapped around the underside of the bench and around the bar.
Close-grip vs bands
2xMax reps @55%
Metcon (No Measure)
11 min Running Clock:
3 min EMOM
Max reps kipping pullups in 25 seconds, max reps v-ups until :50 seconds (10 sec rest)
At 3 mins on the clock-
8 min EMOM alternating mins
3 strict Pullups, then hollow hold until :50 seconds (10 sec rest) on odd minutes
10 kipping pullups on even minutes
Max Time DB Iron cross hold (20/15)
Thread the needle