LIFT

Speed Bench Press 3 Position x 3 – 3 reps at each grip position x 3, Narrow, Normal, Wide

Use 50% of your 1 Rep Max or a weight that allows you to maintain bar speed in all positions.

WORKOUT

Performance
15 Minute AMRAP
8 KB Swings 24/16kg
8 WallBalls 20/14# to 10′
8 Knees To Elbow

Fitness
15 Minute AMRAP
8 KB Russian Swings 24/16kg
8 WallBalls 20/14# to 9′
8 Sit Ups

BASICS