Thursday, August 11, 2022
Video Brief: https://youtu.be/eNbKXvkFPxo

Strength
Take 15:00 to Establish a 1RM Bench Press

“Burnout”
10 Bench Press @ 185/125#
500/425m Row
20 Bench Press @ 155/105#
500/425m Row
30 Bench Press @ 135/95#
500/425m Row
40 Bench Press @ 95/65#
500/425m Row

Time Domain:10:00-15:00
Time Cap: 20:00

QuickFit
5 Rounds for Time Of:
21 Kettlebell Swings
18 High Plank Knee to Elbows
15 Sit Ups
12 Russian Twists (L+R = 1), 10# Plate
10-20-30m Shuttle Run