Strength
A1. 5-5-5-5-5 Bench Press (add weight each set, finishing with a heavy set of 5)
- Rest :45
A2. 5 x 8/8 Single Leg RDL
- Rest :90
Conditioning
With a partner, complete as many alternating rounds as possible in 20 minutes of:
- 500m Row
While one partner is rowing, the other is completing the following:
- 5 Strict Chin-ups
- 10 Kb Swings (60#/44#)
- 15 Air Squats
Score = total number of 500m intervals completed.