Friday 6/23/2023

20 minutes as many rounds and reps as possible 

• 400m run 

• 8 bench presses 

• 12 pull ups 

♀ 95 lb ♂ 135 Ib

Minimal equipment: 

• Complete DB bench press or floor press. If you don’t have a pull up bar or rings complete 24 prone I’s

Scaling:

Reducer run distance, bench press weight and use a box or bands for pull ups 

Accessory: 

• 3x10 single leg DB RDLs 

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 
  
  

Scripture: 

Genesis 35