A1. Bench Press: 5-5-3-3-1-1 Work to a 1RM if you have at least 3 months of CF experience, if not, work to a 3rm
A2. Strict Pull-up: 3 reps x 6 sets
+
15 Minute AMRAP
15 Ball Slams
12 Burpees
9 Cal Assault Bike
rest 1 minute between rounds
A1. Bench Press: 5-5-3-3-1-1 Work to a 1RM if you have at least 3 months of CF experience, if not, work to a 3rm
A2. Strict Pull-up: 3 reps x 6 sets
+
15 Minute AMRAP
15 Ball Slams
12 Burpees
9 Cal Assault Bike
rest 1 minute between rounds
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