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#
Then:
L3: 3x MR HSPU’s
L2: 3x MR Ring dips
L3: 3x MR Push-ups
Workout:
L3:
3 Rounds:
15x Push Press (135#/95#)
250m Row
15x Toes to Bar
200m Sprint
L2:
3 Rounds:
15x Push Press (115#/80#)
250m Row
15x Toes to Bar/Knees to Chest
200m Sprint
L1:
3 Rounds:
15x Push Press (95#/65#)
250m Row
15x Double-Leg raise
200m Sprint