STRENGTH DAY 3

9 Rounds:
Run 300 meters, RPE 2-3
100 meter sprint

Don't be concerned with the ovreall time of this section. Focus on hard 100 meter efforts and using the 300 meters as active recovery.

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Do a set every 3 minutes of:
Bench Press
57%x10
62%x8
67%x6
71%x6
76%x6

Do a set every 2 minutes of:
Strict Press
57%x5
67%x5
71%x5
71%x max reps

Do 6 Strict Pull-ups after all bench press sets and 5 strict pull-ups after all strict press sets.
If you reach failure on shoulder press, finish set with push press.

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E2MOM for 5 sets:
3 Weighted Dips
5 Strict Dips
7 Kipping Dips

Choose a challenging weight that allows the 15 reps to be completed without rest.

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Accumulate a 3min Plank Hold

Dean Xu