Strength
Bench Press 5x5
Bench Press - 5 sets x 5 reps @ 77.5% 1RM Bench Press * Complete a set every 2 minute, on the minute for 10 minutes *
Deadlift 5x5
Deadlift - 5 sets x 5 reps @ 77.5% 1RM Back Squat * Complete a set every 2 minutes, on the minute for 10 minutes * * Complete with Bench press in the same 2 minute time frame *
Conditioning
The Joker
Partner 800m Run (Together) 100 Kettlebell Swings (70/53) (split as needed) 600m Run (together) 75 Kettlebell Swings (70/53) (split as needed) 400m Run (together) 50 Kettlebell Swings (70/53) (split as needed) 800m Run (together)
Comments