Strength
Bench Press
3 @ 70%
3@ 80%
3+ @ 90%
Conditioning
5 minutes:
400m Row
AMRAP in remaining time of:
5 Deadlifts – 60% 1RM
5 Burpees over bar
Rest 3 minutes
5 minutes:
400m Row
AMRAP in remaining time of:
10 Front squats – 45/35#
10 Supine ring rows – feet on ground, rings set to sternum height