Strength:

Bench Press:

3 x 5 Linear Progression

Add 2.5-5lbs from last weeks working sets

Deadlift:

Heavy 5

Warm up to a preform one top set of 5 reps.

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Conditioning:

25-20-15-10 reps for time of:

Calories rowed

Push Press

The Push Press comes off the floor. The load should be medium-light.