Strength
1A) Fitness: Bench Press 3×5 Linear Progression, you may do a fourth set if time allows.
Performance: Bench Press 3×3@ 80%, 1×3+ @80%
1B) 4xMax Effort Strict or Weighted Pull Ups (scale to achieve 5-10 reps per set)
Conditioning
15 minutes, as many rounds as possible:
- 60m Farmers Walk (70/53)
- 10 Handstand Push Ups
- 30 Double Unders