-Samson and bend
-Front rack on ground
-5-10 Elbow plank press to straight arms
-10 push ups
-5-10 Push press or Push jerks
*Give time to warm up STO after benching.
E2M2M – Bench press
@70%, 70%, 75%, 75%
*If you do not have weight complete 6-8 push ups at 41X1 tempo.
250m/200m Row (200m Run)
10 Shoulder to Overhead 70/50kg
*Rest 2 mins between rounds