STRENGTH:
Bench Press
4 x 3 @ 85%
*This is based off the Pump Class Program, since there will be no pump tomorrow. If not following along, the 3s should be pretty heavy, but not to the point of failure.
CONDITIONING:
EMOM 20 of:
Min 1: 12/9 – 18/12 Cal Machine
Min 2: 6-8 @ 75% of Bench (or 10% less than what you did above)
Min 3: 1-2 Rope Climbs
Min 4: :30 Hollow Hold
*If competing tomorrow it is suggested that you choose the lower rep options and a light weight for the barbell.