Strength – Bench Press: Warm up then perform work sets of 5, 3, 2, 1 – working heavier each set to achieve to a heavy single with good form. Between sets perform 5 ring rows as horizontal as possible.
Conditioning – AMRAP 12 minutes:
5 OHS
7 Pull-ups
9 Wall Balls
Recommended weight 115/75, 20/14lb wall ball
