Not for tracked load, but for quality movement: 3 Sets of 5 - Bench Press 3 Sets of 10 - Pausing Glute Bridges Rest 1:00-2:00 between sets.
Conditioning Not for time 5:00 Erg or Bike: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace then: 2 Rounds: 5 Pausing Overhead Squats (light load) 250m Light Row 5 Thrusters (light load) 15 V-Ups or :30 hollow Hold 5:00 Erg or Bike: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace
