Strength:

A1. Bench Press:

  • Fitness – 3 x 6-10
  • Performance – 3RM, -10% for 2×3

A2. Single Arm DB Row: 3 x 6-10 (2 sec pause at top)

Conditioning (Test):

In 3 minutes complete:

  • 250m Row or 30 cal Bike
  • AMRAP of Burpee Box Jumps (24/20)
  • Rest as Needed

(Complete for a total of 3 rounds)

*Your score is the total number of Burpee Box Jumps completed

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!