Bench Press 4x8 @ 75%
Tricep ext: 3x8 heavier then last week
Every 5 Min for 3 Rounds -200M RUN -8 Thrusters (115/75)(95/65)
***Rest remainder of 5 min
The way this works is, you have 5min to do 1 full round. The goal is to get at least a minute rest. Choose your weight wisely and if your first round takes you 4 min or more, lighten the weight or drop the reps The run should take about 1:10-1:30 min each time. You should try to run pretty hard since there is scheduled rest.