Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#
Strength
Bench Press (Test for 1 Rep Max)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Rest 2 minutes between each set
Conditioning
5 rounds for max reps:
• 20 calorie Row
• Max Unbroken Bench Press 135/95#
Not for time. Score is total number of bench press reps. Play it safe, have a spotter.