24 January

Training (230p)

A. OHS, 3x3 with a 5 Second Pause At Bottom of Each Rep
*225/235/245

B. 3 Rounds Each For Time:
400m Run (Inside)
10 Over The Box Jumps (24)
10 Burpee To high target
10 Heavy Slamballs
*2:37 - 2:36 - 2:37

C. Bench 20-16-12-8
155 - 185 - 215 - 235

D1. Bench Dips
Rest 30 Seconds
D2. Ring Dips
Rest 30 Seconds
*20-16-12-8