Bench Press
5 x 5
*1 pegboard or monkey bar after each set
Conditioning
For time, 8 Rounds of:
5 Pull up
4 HSPU
3 Squat Clean (80/45 kg)
Time cap 20 mins
Scale option for HSPU is 6 Push up in perfect form
Overload
Midline
4 Sets:
Max Effort Hollow Hold
15 Weighted Hip Extensions
Rest 1:30 between sets.