Pausing Bench Press
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%
1st Rep - Pause for 3s in bottom.
2nd + 3rd Rep - No pause.
Rest as needed between sets.
"Run and Gun"
3 Rounds:
400 Meter Run
30 Wallballs (20/14)
400 Meter Run
30 DB Hang Clean and Jerks (50/35)