Tuesday, October 18th

Strength: Volume Bench Press – 3×12 @ 60%, rest 90s

Bench Press – We’re only going to run a 10 minute clock to get this done today to ensure we have time for our 20 minutes of conditioning. Take one or two quick warm up sets then get after your 3 sets, limiting rest to 90s.

Every 2:30 for 8 Rounds 200m run 30 DU/50 SU 10 Push Press 95/65

Workout – a longer pacing work. We’re looking at 30-45s rest each round, tapering off in the later rounds. Scale the run down to 100m if not getting 30s rest at the start.