CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
For time:
300 meter Run
6 Bench Press (185/125)
200 meter Run
4 Bench Press (205/135)
100 meter Run
2 Bench Press (225/155)
