[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Bench Press (20 minutes)
Build to a heavy single Bench Press
Recommended sets:
10-8-8-6-4-2-2-1-1-1*
Between sets alternate a 45sec weighted plank and 2 wall walks (4 sets of each)
*this number will be used for a short bench press program
B: Brutal Test #4 (Time)
For Time (20 minutes)
30-24-18-12-6
Wall Balls (20/14)
Single DB Box Step Up (45/25)
15-12-9-6-3
Bench Press (75% BW/50% BW)