Happy Birthday to Rich S !!!! (Saturday)
Strength
Bench Press
Take 10:00 to Build to a 3rm for the day
Then in 6:00 minutes complete
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Conditioning
Every 4:00 minutes for 16:00 minutes
30 Running Single Unders
10 Dual Dumbbell Burpee Power Clean
20 Double Unders
10 Dual Dumbbell Thrusters
Load: 50/35lb