Strength
20 minutes to superset Bench Press and Barbell Rows
Bench Press (3×5 @ 75%)
Warm-up 2-3 sets before starting working sets. All working sets at SAME WEIGHT. (If you don’t have a 1RM, add 5 lbs from last week)
Barbell Row (3×8)
Rounds 1&3: Supinated (underhand) Grip
Round 2: Pronated (regular overhand) Grip
Choose a weight that you can maintain good form throughout but is difficult for the last few reps
Conditioning
With an 8 minute running clock:
0:00-1:00 – 1 min of Max Wall Balls
1:00-2:00 – 10 Alt. DB Snatch
2:00-4:00 – 2 mins of Max Wall Balls
4:00-5:00 – 10 Alt. DB Snatch
5:00-8:00 – 3 mins of Max Wall Balls
Score is total Wall Balls (count consecutively throughout)
Rx:
DB Snatch: 45+ / 35+
Wall Balls: 20/14 to 10’/9′ targets w/ FULL-DEPTH squats
Cash-Out / Cool Down
6 MINUTES to complete 2 Legless Rope Climbs OR 10 Strict Pull-Ups (do not have to be consecutive), rest as needed between reps. Use assistance on pull-ups as appropriate.
then, Quad Smash with Barbell or Foam Roller (~2 min/leg)