Strength
Bench Press One Rep Max
After warm up:
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100% or new PR
Percentages are based off a true or estimated 1 rep max, not Wendler cycle working weight.
Ask a coach if you need help finding an estimated 1RM.
Conditioning
21-15-9 reps of:
Pull-ups
Burpees