Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Bench Press (no pause) – 4 sets of 5 reps at 71-75% max – same weight across all sets
Fitness: 4 sets of 5 reps, practicing good form and working up to a 7 RPE
Part 2 – Conditioning: “Primetime”
Performance and Fitness: 3 RFT of –
- 21 Lunge Steps
- 14 KB SDHP
- 7 zero-count burpees
- 100m shuttle (4x25m)
