30/12/2015

Strength:

1) Bench press: Warm up, then:

 -75%x5 reps, 85%x 3 reps, 95%x 1+ reps.

2) Bent Over Row: 75%x5 reps, 85%x 3 reps, 95%x 1+ reps

Work Capacity: 20 minutes AMRAP:

-500 m Run

-20 push ups