4 rounds of:
Max rep bench press (bodyweight)
20 Jumping alternating lunges
Max rep Ring dips
100 M Banded sprint
Post total reps for bench press and ring dips to comments.
He said to them, “Go into all the world and preach the gospel to all creation. Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.~Mark 16:15-16
23 reps @ 125 bench and 41 reps with red band on ring dips
42 reps @80 for bench
44 reps ring dips (blue band)
modified – 125klb front squats – 30 reps/down unders – 48 reps
32 reps at 90lb bench press
26 ring dips
70 reps @225 bench press / 40 dips using pvc bars
58 reps @65 bench
41 reps banded ring dips
49 reps 155lbs bench
59 rx ring dips
40 reps 60lbs. bench
40 mod. ring dips
45 reps @ 205/70 ring dips
44 Reps DB Bench(45lb DB)/ 54 Reps Ring Dips(blue band)
39 reps bench press with 240, 41 ring dips, no band