Strength
1) Every 45sec for 7:30 2 deadliest @80%
2) Bench Press 1x8@80%, 1x5@90%, 2x3@95%, 3x2@100% of 1116
Conditioning
90m shuttle run (15m turns)
15 CTB PU
60m sh run
15 push press 75#
30m shuttle run
rest 1:1
Notes:
1) 220# these were tough!
2) 115#x8, 125#x5, 130#x3 x3, 135#x2 x2 x2
2:40, 2:79, 2:57, 3:07
Had to break up the CTB way to much. Just couldn't keep a good enough grip to get another good kip. Got all push press unbroken. Had to pause in the rack position a few times. Runs got slow.
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