Strength
1A) Bench Press
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Pause :01 on the chest each rep. Use 90% as your training max.
Fitness:
- 4 x 3-5 @ 20X1
1B) Strict Pull Ups
- 3 x 1 Max effort set
Conditioning
In teams of 3, complete as many rounds as possible in 15:00:
- 3 x 75 Double under relay
Complete 12 burpees after each set of jump rope
- 3 x 200m Run relay
Complete 10 box jumps (30/24) after each run
- 3 x 250m Row relay
Complete 15 abmat sit ups after each row