Monday

Strength

A. Alternate Every 1:00 x 10:00
Min 1 - Floor Press - Build to 5RM
Min 2 - Strict Weighted Pull Up - Build to 3RM

F: 8x 2DB Floor Press + 3x Negatives [slow and controlled]
P: As Rx
S: As Rx + CtB

Conditioning

B. For Time:
-Row 1000m
-50x Russian KB Swings
-30x Push Ups

F: Light/moderate + Push Ups
P: 53/35#
S: 70/53# + Ring Dips