35min. running clock...
10 Bench Press
10 Pull-Ups (Strict if possible)
15/12 Cal Assault Bike Or Row Or 300m Run
Rest 90sec. After Each Round
*If you get 10 Rounds, Stop (no more).
*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it's ok. Pull-Ups may be any grip you like.
Fun little interval bodybuilding day. It's good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that bike! Score is just the weight you used on bench. You can put your rounds in the comments to give others a reference point :)
20 Russian Twists with 45/30lb DB *Left+Right = 1 rep)
20 Sit-Ups (with feet anchored on DB)
Metcon (No Measure)
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Barbell Thrusters 45/35lb
Min. 3) 15 Toes-To-Bar
5 Wall Balls 20/14lb
10 Double Unders
10 Wall Balls
20 Double Unders
15 Wall Balls
30 Double Unders
.... And so on... Adding 5 Wall Balls and 10 Double Unders to the round before.