A. Strength —> Bench Press 20:00 Clock
0-10:00 —> Build to Heavy Single
Rest 2:00 then
12-14:00 —> 1 x 2 reps at 90%
14-16:00 —> 1 x 3 reps at 85%
16-18:00 —> 1 x 4 reps at 80%
18-20:00 —> 1 x 5 reps at 75%
B. Conditioning —> Accumulate 3k/2.5k Row
*At 0:00 and every 2:00 complete 7 Burpees