May 6, 2019 – Strength and Conditioning


Within 15 minutes:
Barbell Bench Press
– 2 sets of 20 reps @ 80-90%
Rest as needed
80-90% of 15rm


Body Armour
5 rounds for quality (25 min cap)
12 x Pendlay row @ 50/35kg
5 x Strict pull ups
3 x Strict HSPU
5 x Push ups
12 x dips of bench (30X1) Tempo
Scoring: Not Scored
Time Cap: 25 minutes


For Time:
100 Goblet Squats
Time Cap: 11 minutes
every minute- 3 burpee slam balls

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