Thursday 21st November

A. Every 2 minutes, for 14 minutes (7 sets):     
      Barbell Bench Press

• Set 1 – 1 rep @ 90%
• Set 2 – 1 rep @ 90%
• Set 3 – 1 rep @ 90%
• Set 4 – 1 rep @ 90%
• Set 5 – 1 rep @ 90%
• Set 6 – 5 reps @ 65%
• Set 7 – 5 reps @ 65%

Last 2 sets at 65% - Work with partner. Negative should be as slow as possible to chest. Partner will pull bar off the chest

B. 3 Rounds for Time:

• Run 240 meters
• 3 Rope Climbs
• 9 Overhead Squats @ 95/65 lbs