Bench Day
Warm Up
3 Rounds
200 m Run
10m Bear Crawl
10m Inch Worm to Push up
10 Dead Bugs
Strength
Bench Press
5 x 10 @ 60-70%
Workout
RX
12 RFT
3 Bar Muscle Ups
4/4 KB Snatch 24/16 Kg
3 Wall Walks
Rest 1 min after every 4 rounds
SC
CTB Pull Ups or Pull ups
Fit
Banded Pull Ups or Ring Row
KB 16/12
1-3 Wall walks
Extras
Conditioning
5 Rounds
1 min Max Cal Ski
1 min Rest
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