Tuesday, 10/23/2018

A. Bench Press
Add 5 pounds to your current 1RM and calculate its 90%
70% x 3 of the 90%
80% x 3
90% x Max Reps (Must be at least 4)
*7 Unbroken Heavy Wall Balls after each Bench Press set
B. Against a two-minute running clock, complete the following:
400 Meter Row
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.
Ninja: Same
Bonus:
200 Meter Farmer Carry (32kg each arm)