Warm Up: 5:00 row (1100m), 3 rounds of: 7 burpee pullups, 7 sit ups, 7 kettlebell swings
Strength: Bench press 3-3-3-3-3, then max reps @ 50% of today's heaviest 3 rep set.
65x3, 75x3, 85x3, 90x3, 95x3/ 50lbsx45reps
Worked on lowering the bar slower and pushing up fast once it touched my chest.
Conditioning: 7 rounds for time
- 12 Wall Ball (20/14#)
- 12 Toes to Bar
14:54 rx
Not too happy with my time, but I cant do much quicker when I have a million no-reps during the wallballs. For some reason I had 15 air balls. It's amazing how I did the 9 foot target so easy last week, but the 10 foot target is so hard!
SLOW 5:00 cooldown row (1000m)
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