Strength
1a) Bench Press
Fitness: 3×5 Linear Progression
Performance: 2×3@ 85%, 1×3+@85%
1b) Pendlay Rows
3×8 AHAP with perfect form (no bouncing)
Conditioning
Teams of 2, 8 total rounds, alternating whole rounds:
- 250m Row
- 20 Hand Release Push Ups
- 15 Kettlebell Swing (53/35)