Strength:
L3: Bench Press 5×5 @ 70% 1rm +2.5-5#
L2: Bench Press 5×5 @ 70% 1rm +2.5-5#
L1: Bench Press 3×5 @ 70% 1rm +2.5-5#
Conditioning:
All levels:
8x 100m Sprint return to start point for recovery
Then
L3:
AMRAP 5
6x Mountain Climbers
8x T2B
L2:
AMRAP 5
6x Mountain Climbers
8x K2E
L1:
AMRAP 5
6x Mountain Climbers
8x Hanging leg raise