Strength
4 Sets:
- Close Grip Bench Press x 8 @ 75-80%
- Supinated Grip Weighted Pull Up x 8 @ 75-80%
Rest 60-90 seconds between exercises.
20X0 tempo for both exercises.
Conditioning
In 18:00, complete as many rounds as possible of:
- 25 Push Ups
- 20 Ring Rows
- 15 Calorie Row
Work to rest ratio is 2:1. If the first round takes 3:00, you will rest 1:30.
Optional Independent Work
In 12:00, complete as many rounds as possible of:
- 25m Kettlebell Front Rack Carry
- 20 Medicine Ball Cleans
- 15 Calorie Assault Bike
Work to rest ratio is 2:1. If the first round takes 3:00, you will rest 1:30.