Strength
Bench Press 5×5, increasing
Alternating with 3-5 Strict L-Pull ups every set.
Conditioning
30 seconds work, 30 seconds rest, for 12 minutes:
Minute 1: 1 ME set of Unbroken Double Unders
(scaled: choose volume that is not unbroken)
Minute 2: AMRAP Pistols or Ball Slams (you choose)
Sweat Class
Bench Press 5×5, increasing
Alternating with 3-5 Strict L-Pull ups every set.
Then:
Teams of 2
Share the reps
50 Calorie Row
40 Sit-ups
30 Box Jumps
20 KB Snatch
10 Man Makers
20 KB Snatch
30 Box Jumps
40 Sit-ups
50 Calorie Row
