Warm Up: 400m run, 500m row, 3 rounds of: 5 clapping pushups, 5 pullups, 5 wall balls, 5 GHD situps
Strength: Bench Press 5-4-3-2-1
90x1, 95x4, 98x3, 100x2, 105x1
My bench presses are pretty ugly looking. My left arm never stays up with my right arm when the weight gets heavy so it looks pretty lopsided!
Conditioning: For Quality for 15:00:
-3 Handstand Push Ups (your most difficult variation)
-10 Hollow Rocks
-10 Hip Extension
-10 Air Squats
-10 Double Unders
I did 7 or 8 rounds with one ab mat and a 25lb plate for my handstand pushups. I had to take a break in the middle to get Carter some crackers. Afterwards I did a 2500m row in a little under 12 minutes.
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