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  • Writer's pictureJohn Fadel

Tuesday Mix Functional training

Bench Press

  • Build to a heavy set of 5

  • Tempo 3 second Tempo

  • Inbetween each set 10 jumps squats

  • Every 2min x 6


This metcon is for time!

You have a 1 min rest after each round so Go hard each round.


4 Rounds 95/65-115/85#

4 MU's/8 C2B/10 pullups

8 front squat

5 S20H

25 bar jump overs

1min rest


Between sections -2 min rest


4 rounds of

10 push-ups

8 Each leg staggered DL

6 cleans

15/12 cal row or bike

1 min rest

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