CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 55%x5, 65%x5, 75%x5+
Work up to 75% of your 1RM and perform one set max reps @ 75%
WORK CAPACITY:
3 Rounds for max reps of:
Max Bodyweight Bench Press
Max Toes to Bar
Rest 2 minutes
