Strength
D-Load Weak
Press 3 x 5
5 @ 40% of 90% of your 1 RM
5 @ 50% of 90% of your 1 RM
5 @ 60% of 90% of your 1 RM
Accessory
1/2 Kneeling DB Press 3 x 10
DB Curl 3 x 10
Calisthenics
3 rounds
8 Pull up
12 GHD Sit up
10 Lateral Plank on elbow w. reach through
Conditioning
4 rounds
250m Row
15 KB Swing
10 Burpee Pull up