1. Strength:
Bench press; Work up to a heavy single
95x7, 115x5, 135x3, 150x1, 160x1, 170x1, 180x1
Then...
Bench press; 6x5 at 80% of today's heavy single
New set every 2:30
145# (80%) x5 Reps x6 Sets
2. Conditioning:
For time
20-1 Calorie Ski Erg
1-20 Calorie Row
-Then-
100 GHD sit-ups
34:16
Ski Erg 1020-1250cal/hr pace
Row 1220-1350cal/hr pace
GHD sit-ups unbroken
Finished the Ski Erg / Row @ 28:50
+ Cool down
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