physical. 02/21/14

    Side By Side.
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    Bench press:

    12 reps @ 60% of 1RM
    1 minute rest

    x 2

    6 reps @ 80% of 1RM
    1 minute rest

    x 3

    And then:

    100 Jumprope/ Burpee failure drill
    1 minute double kettlebell rack hold @ 1/2 BW

    x 6

    If we miss during the 100 reps jumprope due to form or fatigue, immediately perform burpees and then resume your set. (Under 6 months: 3 burpees per miss. Over 6 months: 5 burpees per miss.)