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