After consistent training, you start to understand how your body reacts to different movements, and what exercises you like or dislike. Everyone is unique, and we have our own preferences. Monday's class will allow you to make a few choices, while still having some structure. For the skill you will have a 10 minute window to build up to a max set of 5 on the bench press. You get to choose how much to rest, and how many sets to do in that time. Use your past knowledge to have a general guideline, and look to hit our top weights between minute 8 and 10. Our other choice comes in the cashout, which movement will you do for some extra cardio? Pick one and stick with it for all four rounds. Maybe it's the one you are the worst at, or maybe it's the one you enjoy the most. The choice is yours!


  • Bench Press

10 minutes to build to a 5 rep max

*Aim for 5-7 sets E90s-E2M


"Mullet" // AMRAP 12

  • 54 Skips

  • 9 Deadlifts (same weight as top weight on the bench press)

  • 6 Burpee Pull-ups


2 min work/2 min rest

  • Run, Row, or Bike

x 4 rounds