Fitness
A) Bench Press
In 15 mins:
L0 – Build to a 5RM
L1 – Build to a 3RM
B)Teams of 3 – 4:
1 round for time:
150 Pull Ups
150 Wall Balls (9/6kg)
150 T2B
Scale to banded pull ups, choose a band where you can do max 10 pull ups.
Performance
A) Bench Press
In 15 mins:
Build to a 1RM
Rest 2 mins
B) As Fitness
A) Bench Press
In 15 mins:
L0 – Build to a 5RM
L1 – Build to a 3RM
B)Teams of 3 – 4:
1 round for time:
150 Pull Ups
150 Wall Balls (9/6kg)
150 T2B
Scale to banded pull ups, choose a band where you can do max 10 pull ups.
Performance
A) Bench Press
In 15 mins:
Build to a 1RM
Rest 2 mins
B) As Fitness
