A. Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds
B. Four rounds for time of:
Run 400 Meters
15 Push Presses
A. Every 3 minutes, for 15-18 minutes (5-6 sets):
Bench Press @ 20X1 tempo
Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight
B. Four rounds for time of:
Run 400 Meters
15 Push Presses (115/75 lbs