Wednesday the 19th of September

Strength : Take 15 minutes to build to a 1-RM Bench Press. 

Conditioning: Partner AMRAP 

7 mins 

(A) 

40 Slamball

30/24Cals Bike/Rower

20 Double Dumbell Front Squats 22.5/15kg

* 1 person working 1 resting ( share the reps) 

Rest 3 mins 

7 mins

(B)

10 Box Jump overs 

5 Hang Power Clean 60/40kg 

* 1 person does full round before other partner starts.