TUESDAY

Strength: 4 sets 

5 bench press

8-12 strict pull ups 

Conditioning 

3 min amrap 

200m run w/ remaining time max effort 

burpee over box 

rest 2 min 

4 min amrap 

500m row w/ remaining time max effort 

burpee over box 

rest 2 min 

5 min amrap

200m run + 500m row 

w/ remaining time max effort 

burpee over box

Bob Appleby