ATHLETE

A. Bench Press 5×5

B. Prowler Push
8-10 Rounds:
40m Sprint
Rest 1-2 min b/t rounds

C. 50 GHD or Abmat Situps

BARBELL CLUB

A. In teams of 2, complete:

AMRAP 6 of Bench Press:

40 reps at (135/95) (115/80)
40 reps at (155/105) (135/95)
AMRAP at (185/135) (155/105)

rest 3 minutes

AMRAP 6 of Front Rack Lunges:
40 reps at (95/65) (75/55)
40 reps at (115/80) (95/65)
AMRAP at (135/95) (115/80)

rest 3 minutes

AMRAP 6 of Burpee Box Jump Overs

B. 5 sets: 30-40M Prowler Push AHAP
Rest as needed b/t sets