Strength
1)Close Grip Bench Press with pause on chest
- Build to a heavy set of 8 with no failures
- Drop 10% and do 2 more sets of 8
2A) Seated Single Arm Dumbbell Press
- 3 x 10/arm
2B) Pendlay Row
- 3 x 10
Conditioning
For time:
- 100 Burpees
*Every minute including at 0:00 do 20 double unders.
10:00 time cap.