STRENGTH:
Bench 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 2 @ 87%of two rep.
CONDITIONING
Three Rounds for Time
400M Run
7 Clusters (115/80)
14 Box Jumps or Steps (24/20)
CORE/MOBILITY
1 Min Half Saddle
1 Min Downward Dog
2 Min Plank Hold