LIFT

Bench Press 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.

WORKOUT

Performance
12-9-6-3-6-9-12 Reps of
KBS 24/16kg
TTB
Push Press 60/40kg

Fitness
12-9-6-3-6-9-12 Reps of
Russian KBS 24/16kg
Hanging Knee Raise (2015 Open Standard)
Push Press 50/30kg

BENCHMARK TRAINING

Girl

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

Hero

“Blake”

4 Rounds For Time:
30m Walking lunge with 20kg plate overhead
30 Box jumps 24/20”
20 Wallball shots 20/14lb to 10′
10 Handstand push-ups

HeroBlakeMclendon

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.