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

WORKOUT OF THE DAY