FRIDAY

STRENGTH

BENCH PRESS

8 reps @ 75% of 1RM

8 reps @ 80 %

6 reps @ 85%

4 reps @ 90%

2 reps @ 93%

CONDITIONING

FITNESS

EMOM 18

Min 1. 1 Round of "The Chief"

Min 2. 15 Plate Situps

Min 3. 12/9 Cal Ski

Min 4. 40m Sled Pull

Min 5. Max Cal Row

Min 6. Rest

PERFORMANCE

EMOM 18

Min 1. 2 Rounds of "The Chief"

Min 2. 15 GHD Situps

Min 3. 15/12 Cal Ski

Min 4. 40m Sled Pull

Min 5. Max Cal Row

Min 6. Rest

"The Chief"

3 Power Clean 70/45

6 Push-ups

9 Air Squats