A. Strength

Bench Press

5 sets of 5 reps 65%-70%-75%-80%-85% *if you can do more than 5 reps on the last set go for a burnout set.

B. Conditioning

For time:

21-15-9 Dumbbell Snatch 50/35 Lateral Burpees Over Dumbbell

C. Accessory

Accumulate 5 minutes in a plank *Every time you break perform 15 Tuck Ups

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike