ME

Floor Press max with bands around back ( med. width grip)

bench < 200 use red

bench > 200 use purple

Conjugate

A1). Unstable bench close grip (hang kb by band) 3 x 10

A2). Arm supported on box one arm kb row 3 x 10

B1). Standing kb front press (start with handle under chin, extend elbows handle finishes at eye level) 4 x 5

B2). Standing tricep push downs (bands & PVC) 4 x 8

Endurance

4 rounds of;

15 knees to elbows

15 box jumps 20/24

30 SDLHP 25/35

immediately after in a team of three bike or row as hard as possible for 2 minutes, then rotate to another person.  You'll go two minutes on four minutes rest.  Bike/row 2x.