FITNESS
A. Bench press
3,2,2,1; 2s at same weight; Rest 2 min
Training notes:
•Weight should be tough but sustainable.
Record weight used.
B. 21-15-9:
DB Z press
DB floor press
Push-ups
Training notes:
•12 min cap.
Record time completed.
PERFORMANCE
A. Bench press
2,1,2,1; Waveload; Rest 2 min
Training notes:
•First wave moderate, second wave tough.
Record weight used.
B. “J.T.”
21-15-9:
Handstand push-ups
Ring dips
Push-ups
Training notes:
•12 min cap.
Record time completed.
