7X3 Bench Press – heaviest possible, rest 2:00.
*Notes: Work up to a nearly maximal load by the 4th or 5th set. All reps must be performed with the hips in contact with the bench. Try to go heavier than 5/17.
10 minute AMRAP of:
5 Deadlifts (225/155)
15 Wall Balls (20/14)
– Rest 2 Min –
Run 800m for time
Pallof Press – 3×3 for 10 sec hold on each side
*Notes: Be responsible and do this on your own after the workout.