Strength:
Close Grip Bench PRess (90%)
1x10 @ 60%
1x8 @ 65
1x8 @ 70
1x8 @ 75
Tricep work: Dips, DB Extensions, Cable Push Down 3x8
Conditioning:
16min EMOM
Min 1: 10-15 Toes to Bar Beginners: 10-15 K2C
Min 2: 5 OHS (135/95) (115/75) Beginners: Lighter weight and 7 reps
For RX * Choose a weight that is challenging for you