A)
10-1 Strict hspu (scale to 5's if needed)
1 x rope climb
30 x double unders
(20 min cap)
7 min rest (warm up your bench press in this time)
B)
5 rds
10 x bench press (155,105)
400 x run
- make sure you can get at least 2-3 sets unbroken of the weight you choose. But not so light that your not going to get stronger
(20 min cap)
C) (not optional)
5 x 5-12 reverse grip barbell rows
5 x 10 bent lateral complex
5 x 15-25 banded tricep press downs