BENCH & TIME TRIAL

1. Warm Up:

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength: Bench Press, 1RM

3. Stamina: 3-5 rounds

• KB Snatch, 10 reps/side
• MB Clean, 10 reps
• Box Jumps, 10 reps

4. Work Capacity - For time:

• Row 2000m or Run 1.5 miles

5. Durability

• Pushups, Max Reps in 2 min
• Situps, Max Reps in 2 min
• Pullups, Max (Strict)