June 3, 2019 – Strength and Conditioning

A. Barbell Bench Press 9-10-11-12

Barbell Bench Press
– Set 1 – 9 reps @ 75%
– Set 2 – 10 reps @ 75%
– Set 3 – 11 reps @ 75%
– Set 4 – 12 reps @ 75%
Rest as needed
For Total Time B + C

B. 3 Rounds For Time of Cardios, Toes to Bars, and Handstand Push-Ups

3 Rounds for Time:
Cardio 300 meters
20 Toes to Bars
15 Handstand Push-Ups

cardio> Ski/ Row
Rest 2 mins then straight to…

C. 3 Rounds For Time of Assault Bike, Strict Pull-Ups, and Ring Rows

3 Rounds for Time:
15/12 Calories of Assault Bike
5 Strict Pull-Ups
20 Ring Rows

strict pull-up > Adv- ring muscle ups

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