MONDAY 7/18/16


EMOM for 8 min:
3 Bench Press @ 60% 1RM (10% greater than last week)
-be fast, not heavy; improve the position if you are new to the movement

3 Rounds for Max Reps:
Dumbbell Rollbacks, 30lbs/20lbs each
Rest 90 Seconds
[*Beat last weeks reps]

EMOM for 10 Minutes:
10 total alternating single arm russian kettlebell swings (70/53)
2 Muscle-ups
[If you miss a send-off, rest 1min and continue. Scale muscle up to strict supinated grip chest to bar.]

We are excited about the 5th Bourne installment, so here's the previous four movies all wrapped up in a nice 3 minute package.

"at this altitude, I can run flat out for a half mile before my hands start shaking. Now why would I know that?"