Strength
1A) Bench Press
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Add up to an additional 5lbs to your training max from last cycle.
Fitness:
- 4 x 2-4 @ 22X1
1B) Horizontal Ring Row
- 3 x Max effort set
Conditioning
5 Rounds for time:
- 15 Wall Balls (20/14)
- 15 Toes to Bar
- 15 Calorie Bike or Row
15:00 time cap.