STRENGTH

Bench Press – close grip: Heavy 4 in 7 sets. Rest 2:00
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known

CONDITIONING

For time:
40-30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
4-3-2-1
Legless Rope Climbs

Rx+:(HR Push-ups)
20:00 Time Cap

Accessory:

Ring Rows: 4 x 15. Rest 60s.
– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale