A) Primer:

3 Rounds, 1:30 min each:

200m Run

B) 3:00 min AMRAP:

4 Burpees
Rest 10 seconds
5 Toes-to-Bar
Rest 10 seconds
*Sub toes-to-bar with sit-up


Bench Press

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new Heavy Single
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective – match your reps in sets A and B

-Rest 90 sec between sets


3 sets x 3 reps from fail

Tempo: 1:1:1 (1 sec up, 1 sec hold, 1 sec down)

– Rest 90 sec between sets

*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: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.


20 min AMRAP:

50 cals Assault bike
25yd Handstand Walk
20 Toes-to-Bar
25yd Handstand walk

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