Strength:

Fitness:

3 x 5 (LP)

Add 2.5-5lbs from last weeks weight if you completed all sets.

Performance: 5/3/1 5 week

65% x 5

75% x 5

85% x 5+

Add 10lbs to your training max. Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 10 plus on the rep out, but save 2 reps in the tank.

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Conditioning:

15 Minutes Not for Rounds of:

5 (each arm) Dumbbell or Kettlebell Windmills

10 Dumbbell Bench Presses

20 Wall Ball Shots

Go as heavy as you can, keeping each set unbroken.