Strength: Bench Press. Three work sets are 5 @ 70 % 1 RM, 3 @ 78-80 % and a ME @ 85 %.
WOD: 4 RFT
400 M run (sub 450 M row)
15 sandbag squat cleans. 75/45
$ out of a 2 minute plank hold. We will do the sandbag work outside & come inside for the planks. If you break the you cannot count the “down time” for your 2 M.