Strength
1A) Close Grip Bench Press
Performance:
- Build to a 1 rep max
Fitness:
- Build in sets of 1-3 @ 20X1 until technique degrades
1B) Overhand Grip Weighted Pull Up
- Build to a 1 rep max
1A, 1B means you will alternate between bench press and pull ups as you work up towards your 1 rep max. There is no prescribed number of sets but you should be able to complete this in 20:00.
Conditioning
3 Rounds:
Complete as many rounds as possible in 5:00 of:
- 25m Shuttle Run x 3 (150m total)
- 15m Seal Drag
- 25m Double Kettlebell Front Rack Carry
2:00 Walking rest between rounds.