STRENGTH:
Bench Press or Floor Press
10 Min Warm Up
Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.
Intermediate/Advanced: Work up to a 2 rep max for the day.
Working Sets
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 3 @ 85% of two rep.
CONDITIONING
Four Rounds for Time
100 Ft Double KB Front Rack Walking Lunge (44/26)
25/20 Calorie Row
CORE/MOBILITY
1 Min Runner’s Stretch 1 Min
1 Min Standing Quad Stretch
50 Hollow Rocks