FRIDAY

STRENGTH

BENCH PRESS

10 reps @ 60% of 1RM,

10 reps @ 60%

8 reps @ 75%,

6 reps @ 80%,

4 reps @ 85%

CONDITIONING

PERFORMANCE and FITNESS

(Every Minute on the Minute) for 16 minutes:

Divide the group into pairs, with each pair starting at a different station. Each pair will perform the following movements simultaneously:

Partner B (1 min Max Effort)

S1. Farmer's Carry

S2. Row Cals

S3. Plank hold

S4.Burpees

Partner A.

S1. 2 rope climbs

S2. 40m Sled Push

S3. 15/10 GHD sit-ups

S4. 20/15 KB Swings 24.20

Both partners work simultaneously , trying to finish or accumulate as many reps or distance as possible in their respective movements. Once the minute is up, partners switch movements and repeat for the next minute.

After completing 4 minutes (2 rounds each per station). rotate to the next station as a pair. Continue rotating until all pairs have completed 2 rounds at each station.

MIDLINE

20m DIsc Drag

10 Banded Side Rotations (R)

10 Banded Side Rotations (L)