Move

1) Bench Press: Build to technical set of 3

2) Alternating EMOM x 30:

30s Row, 30s Rest
30s Burpees, 30s Rest

Train

1) 3 Bench Press: @ 76-79-82-85-88%

2) “Fortitude”

Alternating EMOM x 30:
1 Minute Row
1 Minute Burpees

*Score is lowest row round + lowest burpee round

Stimulus

1) Build to a heavy set of 3 for the day. All working sets are heavy so practice shoulder, wrist, elbow positions early on

2) Repeat workout: Select a number of calories and burpees for each round that is maintainable and hang on for 15 rounds of each movement. Aim to have a minimum of 10s of rest at the end of each minute and do not work too hard (not much time to recover)