Strength
1A) Bench Press
Performance: 5/3/1
- 5 @ 65%
- 5 @ 75%
- 5+ @ 85%
Add up to 5# to your training max from last cycle.
Fitness:
- 4 x 4-6 @ 21X1
1B) Horizontal Ring Rows
- 3 x Max effort
Conditioning
10 Rounds for time:
- 100m Run
- 1 Legless Rope Climb
Fitness:
- 100m Run
- 1 Rope Climb or 10 Hanging Knee Raises