Warmup (10 min): Line/Dynamic
Strength/Max Effort (30 min): Press/Push/Bench Press
50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1
2 or 3 attempts at 100-105%
Between Sets: Light cardio
Conditioning (20 min): “El Diablo”
Level 1: 100 KB Swings, 50 goblet squats (any weight)–broken up however, not for time
Level 2: 200 KB swings, 100 goblet squats (any weight)–broken up however, for time
Rx: 150 kb swings, 75 goblet squats (53/35), rest 2 min, then 50 swings, 25 goblets–each set broken up however, for time