Strength
A1 – Bench press
5 reps at 65%
3 reps at 75%
2 reps at 85%
1 rep at 90%
1 rep at 95%
1 rep at your 1RM weight
A2 – Powell Raise
-3 x 8/arm
Workout
For time
400m row
30 Air squats
20 KB Swings (70/53)
10 Burpees
Mobility
5 way banded shoulder stretch – 20 sec each position