Strength:
A1) Bench Press: 3×3 to 3 rep max then drop 5% for 3 reps, drop 5% more for 3 reps
A2) Alt KB Strict Press light weight: 5 sets of 30 sec max reps alternate each rep
Skill
A) Warmup with 4 x 10 scapula pullups
B) 2-3 attempts max strict PU
C) 4-5 supersets
– 5 L-sit pull-ups
– 10 alt. pistols
Conditioning:
3 Rounds:
2K Row
50 Wall Ball (20/14)
40 GHD Situps
12 Sandbag/Heavy Ball ground to over shoulder (80/50), alternate shoulders each rep