STRENGTH
Take 15 minutes to work up to a 5rm Bench Press

CONDITIONING
AMRAP, in 25:00, of:
5 Bench Press (185/100)
1 Sled Pull
15 Wall Balls (20/14)

Share the benches and start at different stations to make this work.

Keep sleds moving fast. Grab the sled that’s open and closest to your weight and move quick.

BURN! (9:30am)
EMOM, for 5:00, complete:
10/7 Calorie Bike

Rest 1:00

EMOM, for 5:00, complete:
15 Wallballs (20/14)

Rest 1:00

EMOM, for 5:00, complete:
12 Burpees

Rest 1:00

EMOM, for 5:00, complete:
10 DB Power Cleans (45/30)

Rest 5min.

EMOM, for 10:00, complete:
Odd: Max Russian KB Swings (Goal: 20-30)
Even: 1min. Plank Hold (Alternate between front and side plank each round…front/right/front/left/front)