Tuesday 9/3/2019

Strength:

Take 20 minutes to establish today’s 1-RM…

Bench Press @ 21X1

Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

Conditioning:

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Row

10 Strict Handstand Push-Ups

20 V-Ups or Sit Ups

30 Push-Ups

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