LIFT

3 Position Speed Bench

3 reps at each grip position x 3 – Narrow, Normal, Wide

Use 45% of your 1 Rep Max

WORKOUT

Performance
18-15-12-9-6-3
OverHead Squats 50/35kg
CTB Pull Ups
200m Run after each set

Fitness
18-15-12-9-6-3
Front Squat 50/35kg
Body Rows – Feet elevated Rx
200m Run after each set

BASICS