Warm-up & Mobility: 15 Minutes
Strength: Long Pause (motionless pause) Bench Press – 20 Min to work to 1RM: 5-3-1-1-1. Cue: Perfect your set-up then pretend your chest is a made of glass as thin as a light bulb – don’t break it! Pause at the top before you rack.
Conditioning: For time (15 min time cap):
- 50 DU
- 100m Shuttle Run
- 15 Ring Rows
- 20 Box Jump (24/20″)
- 30 KB Swing (32/24k)
- 20 Box Jump
- 15 Ring Rows
- 100m Shuttle Run
- 50 DU
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