Strength
1a)
Fitness: Bench Press 3×5 Linear Progression
Peformance: Bench Press 3xMax Effort @ Bodyweight
1b) 3x60m Sled Drag, Heavy but not maximal
1c) 3×2 16′ Rope Climb, Legless if possible. Bonus points for L-climbs.
Conditioning
“Annie”
50-40-30-20-10
- Double Unders
- AbMat Sit Ups