10/18/2016

-Warmup

400M jog

3 slow rounds

10 push-ups

20 double unders

-Mobility

1 min chest

1 min hamstrings

-Strength

3 sets

3 bench press+  30 sec hold at top + 3 bench press + 30 sec hold at top + 3 bench press @50%/60%/70%

-Conditioning

For time

5-10-15-10-5

HSPU

10-20-30-20-10

ABMAT situps

100M farmers carry (50M Right arm/50M Left) 53/35