Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 20 min – Bench Press / Strict Press
Fitness: 3-3-3 increasing in weight to a moderate weight, with 5 Pendlay Rows after each set (95/75, or further scaled)
Performance: 3-3-3 increasing in weight to 85% of 1RM, with 5 Pendlay Rows after each set (135/95lb)
Part 2 – Conditioning: “Jacob’s Ladder”
Fitness: For 18 min – Every 90 sec for as long as possible:
2-4-6-8-10…
- Wall Ball
- Ring Row
If you fail before 15 minutes, stop increasing your reps and continue as an AMRAP for 15 min
Performance: For 18 min – Every 90 sec for as long as possible:
2-4-6-8-10… of
- Wall Ball (20/14lb)
- Pull-up
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