10-1 Strict hspu (scale to 5's if needed)

1 x rope climb

30 x double unders 

(20 min cap)


7 min rest (warm up your bench press in this time)



5 rds

10 x bench press (155,105)

400 x run 

- make sure you can get at least 2-3 sets unbroken of the weight you choose. But not so light that your not going to get stronger

(20 min cap)


C) (not optional) 

5 x 5-12 reverse grip barbell rows

5 x 10 bent lateral complex

5 x 15-25 banded tricep press downs