Call Us: 609.915.8516

Friday June 24 2016


*The gym will be closed on Monday, July 4, 2016.


Spend a lot of time building to the bench press

as well as technique for the rope climbs.


Every Minute on the Minute x 20 minutes:

Minute 1: Bench Press x 10 reps

Minute 2: Rope Climb x max reps

Minute 3: Double Unders x 30 reps

Minute 4: Rest


*Bench Press should be approximately 60% of your 1 rep max. If you don’t have a 1 rep max, build to something that you can potentially do for 15-20 reps no problem. 

*We have 5 available benches. Try to work w/ somebody who may use the same weight as you. If you are close in weight, compromise to the lowest of the two to make it easier for transitions. 


*Rope Climb: Rope Pulls – max reps in the minute.

*Double Under’s: Max Attempts in the minute.

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