Strength: Bench Press
1x8 @ 65% of 1Rep Max
1x8 @ 70 %
1x6 @ 80 %
1x6 @ 85 %
1x6 @ 70 %
Bicep Curls 3x10
Tricep ext 3 x 10
Conditioning: (15min Cap)
200m Run ( if raining 80 Double Unders / DB Hop Overs
24 Toes to Bar
20 DB Floor Press (50/35)(45/25)
200m Run ( if raining 60 Double Unders / DB Hop Overs
18 Toes to Bar
15 Floor Press
200m Run ( if raining 40 Double Unders / DB Hop Overs
12 Toes to Bar
10 DB Floor Press
200m Run ( if raining 20 Double Unders / DB Hop Overs
6 Toes to Bar
5 Floor Press