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Thursday, 13 July 2023


Strength & Accessory:

Bench Press:

5 sets x 2 Pause Bench Press @75% of 1RM

- 2-3 second pause

5 sets x 3 High Box Jumps

- 6-8” below max height for 1 rep

- Rest as needed between sets


Conditioning:

Teams of 2

4 RFT:

12 Bar Muscle Ups (Or 24 Chest to Bar)

12 Wall Walks

24 Synchro Wall Ball Sit Up (20/14)

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