Strength:
A1: Bench Press: (Based on 3RM)
- 77% x 5
- 87% x 3
- 97% x1+
A2: Bent Over Row: 3×5
Conditioning:
For Time:
- 2ooom Row
- 1 mile Run
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A1: Bench Press: (Based on 3RM)
A2: Bent Over Row: 3×5
For Time:
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