Bench Press
2×10 Reps @40-50% (warm up weight)
8 Reps @50-60%
4 Reps @65%
4×6 Reps @70% of 1RM
*Rest 2:00 bt sets
For Time:
250-250-500-500m Run
50m Sled Drag @3/2x45lbs (light pole to light pole)
50m Farmers Carry @70/50lbs (light pole to lightpole)
230m Recovery Jog (around small side of block)
*The recovery jog if the same after each round, go as slow as you need to keep the other runs fast.