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#
Workout:
L3:
60x KB Swings (24kg/16kg)
50x Burpees
40x Pull-ups
30x Pistols (15 each leg, alternate)
20x KB Push Presses (10 each Arm)
10x Ring Dips 50′ Goblet lunge (24kg/16kg)
L2:
60x KB Swings (24kg/16kg)
50x Burpees
40x Pull-ups
30x Jump Squats
20x KB Push Presses (10 each Arm)
10x Ring Dips 50′ Goblet lunge (24kg/16kg)
L1:
60x KB Swings (24kg/16kg)
50x Burpees
40x Pull-ups
30x Squats
20x KB Push Presses (10 each Arm)
10x Ring Dips 50′ Goblet lunge (24kg/16kg)
Supplemental:
Single Arm DB Floor Press, 3×5, Heavy