Start at 70% of your 1 rep max this week. 2 sets of 5. And then 1 set of max effort.
Conditioning:
40 DB Push Press
400m Run
30 DB Push Press
300m Run
20 DB Push Press
200m Run
10 DB Push Press
100m Run
L0: 50/35 (RX+)
L1: 40/30
L2: 30/25
L3: 25/15 or lower
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