http://opexfit.com/june-24-2014/

A. PS – build to a 5RM TnG in 12 min

B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

+

5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30

Notes:
- no pause on floor for TnG 5RM PS
- pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
- choose weight for unbroken sets but increasing per set and little more challenging per set for BP
- record row repeats – same across is goal