Warm up

2 rounds

10 Air Squats

30 sec squat hold

10 Push-ups

30 Second Plank


Bench Press:

Males: 45x5, 65x3, 85x3, 105x3, 115x3, 125x3, 135x3, 155x3, 165x3, 185x3, 195x3

Females: 45x3, 65x3, 75x3, 85x3, 95x3, 105x3, 115x3, 125x3, 135x3, 145x3

Select any five sequential sets. Repeat first set twice after completion.

BOR: 45% of DL 5x6


3 Rounds

10 Squat Clean 95

20 Push-ups

30 Ab-mat Sit-ups

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