WARM-UP
Foam Roll
Mobility
Burpee - 20
STRENGTH
Bench Press - 1RM
CONDITIONING
Complete for Time
Tabata Burpees - 100
Toes 2 Bar - 15
20 lb Med Ball Run - 200m
ASSISTANCE
Complete for Max Rep
Weighted Dips RP - 3xF
Rest 1 min
Close Grip Bench Press RP - 3xF
Rest 1 min
Push-up RP - 3xF
3 Compound Sets
80lb Curls - MR
95 lb High Pull - 9
3 Supersets
Lateral DB Raises - 12
Reverse DB Flies - 15
Note: Complete as much of the ASSISTANCE work as possible in time frame.
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