Strength
Bench Press
Every 2:30 x 4 Sets
All 4 Sets: 5 Reps @ 75% of 1RM Bench Press
Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift
Conditioning
“Stillwater”
15:00 EMOM
Minute 1: 16/13 Calorie Row
Minute 2: 16 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x 50/35lb
