A) 4 Rounds:

5 Hand Release Push-Up
4 Box Jump

– Rest 20 sec

3 Strict Pull-Up
20yd Sprint

– Rest 20 sec

B) Row x 3 Rounds:

1:00 work
1:00 Rest

Sub Row with 200m Run, same rest time


Bench Press

Establish 1 Rep Max

A) 3 sets x 5 reps @ 70% of 1 Rep Max
A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B)

-Rest 2 Min between sets


3 sets x 3 reps from fail

– Rest 90 sec between sets

Train with progressive overload and push yourself.

* “Training 3 reps from failure” means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width

Dips: keep your deltoids rotated externally. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly


21-15-9 of:

Chest-to-Bar Pull-Up


50 Wall Balls, 20#/14#

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