Strength: Bench Press 4x10 (increase weight from last week if possible)
S/S with Dumbell Bench Press 4x12
Tricep extensions 3x10
Renegade row 3x10 each arm
Conditioning:
10min Amrap 3 Thrusters (95/65) 3 Lateral Burpees over bar 6 Thrusters 6 Lateral Burpees over bar 9 Thrusters 9 Lateral Burpees over bar
12 Thrusters
12 Lateral burpees over bar
15 Thrusters
15 Lateral Burpees over bar
....
Add 3 Reps per round.
Choose a weight on the barbell that u can complete the set of 15 unbroken if they needed to.