Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.
7 sets of close-grip bench press; reach near failure on last set.
Take 65% of the 7th set of close-grip bench press and do as many reps as possible x 2 with 90 seconds rest between efforts.
"Death by Dip"
With a continuously running clock, complete 1 dip in the first minute, 2 dips in the second minute, 3 dips In the 3rd minute, etc. Continue until you cannot complete the required number in the minute.
Next, RUN FOR YOUR LIFE:
In 4 minutes cover as many meters as possible in running [MAX EFFORT] x 2 with 3 minutes rest between efforts. Push yourself here. It is ONLY four minutes...some microwave dinners take longer to cook than that.
Hold plank as long as possible
*Competitor: As prescribed
*Established: As prescribed
*Recruit: 1x close-grip and 1x on running