Wednesday 10/11/2020

STRENGTH / Hypertrophy

EMOM 12 (3 Rounds)

1- slow tempo bench press 3-5 reps (at a moderate load) (1511)

2- slow tempo strict pull ups (you choose the reps)

3- slow tempo ring rows (you choose the reps)

4-slow tempo DB curl to Press (you choose the reps)

WOD

MICF Benchmark “Death Race”

(Last performed on 09/03/2020)

5 Rounds:

15/10 Cal Bike Echo Bike

10 Burpee

9 min time cap