March 10, 2023
WORKOUT

WEIGHTLIFTING
Bench Press
Every 30 seconds for 10 sets
2 reps @40-50%

METCON
3 rounds
20/18 Cal Machine/200m Run
10 Ring Muscle-ups
10 DB Box step-up overs 2×50/35lbs + 24/20″
TC: 15 Minutes
RMU Scaling Option
8 Strict Band assist Chin ups

ACCESSORY
Split stance banded fly
3 x 12
Rest 60 seconds between sets
Hold every rep for 2 seconds at peak contraction