Move

1) Bench Press: Practice bench technique, build to challenging set of 10

2) 4 Rounds:

60 Skips (Or 1 Min DU Practice)
400/300m Row
25 Wallballs (Or Air Squats)

Workout of the day

1) Bench Press: Build to a heavy set of 10

2) “Doubtfire”

2 Rounds For Time:
125 Double-Unders
750/600m Row
50 Wallballs @ 20/14

Stimulus

1) Build in sets of 5 and when you think you’re ready for a max weight attempt, have spotters ready and go for it

2) Looking to complete each component in 2-3 minutes, pace yourself for a 15 minute workout. Shoulders and legs will be burning so break up the movements and focus on breathing and and efficiency