Move

1) Bench Press: Build to a technical set of 5

2) 30 Minute AMRAP:

10 Burpees
600/500m Bike
250/200m Row
Rest 2 Minutes

Train

1) Bench Press: 12-10-8-12-10-8:
@ 52-61-70-55-64-73%

2) “Machine Learning”

4 Rounds (35 Minute Cap):
25 Burpees Over Rower
400m Run
500/450m Row
2 Minute Rest (between rounds)

Stimulus

1) Build according to reps, sets, percentages. Each set should have plenty in the tank so focus on shoulder position and stability

2) Work hard and earn the rest. Goal is to complete each component in under 2 minutes. With the 2 minute rest, each round will take roughly 8 minutes