Strength
Tempo Bench Press
Take 10:00 minutes to work up to a 5RM
Tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep
(Tempo: 31×1)
Conditioning
4 Rounds, For Time
50ft Handstand Walk
12 Dual Dumbbell Thrusters @ 50/35lb
9/7 Strict Pull-Ups
Rest 1:00 minute between rounds
Score: Total Time
Goal: 13:00-15:00 minutes
Time Cap: 16:00 minutes