Strength
1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 3×6 @ 80-85%
1b) Pendlay Rows 3×6
Conditioning
5 minutes, as many rounds as possible:
- 5 Push Press (115/75/75/53)(Int Male/Int Female/Novice Male/Novice Female)
- 15 Box Jumps (20″ for everyone)
Rest 1 Minute, then:
- Max Double Unders (Int) or Single Unders (Novice) in 1 minute