Strength
Bench Press
7×3 Increasing weight each set
Start at 50% of 1rm Bench Press
0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00
WOD
40 Burpees to target
30 Med Ball sit ups
40 Burpees to target
30 Med Ball sit ups
Peak
Intervals
20 x 250m Row
REST :30
*:30 seconds is resonable amount of rest for 250m.
Rows should be similar times each set.