Strength
Bench Press + Deadlift
Every 1:30 x 10 Sets, Alternating Stations
Station 1: Bench Press
Station 2: Deadlift
Set 1: 8 Reps @ 60%
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 65%+
Set 4: 5 Reps @ 70%
Set 5: 5 Reps @ 70%+
Conditioning
“Think About It”
For Time
Every 4:00 x 3 Sets
100m Farmers Carry
12 Burpee to High Target (6 in above reach, switch hands and direction at rep 6)
20/14 Calorie Bike
Score = Sum Total Time (all 3 sets)
Kettlebells: 70/53lb
Bike: Echo Bike 20/14 Cal, Bike Erg 22/17 Cal, Assault Bike 21/16 Cal
