Strength: Bench Press 4x8 @ 80%
Tricep ext: 3x8
Bicep Alt Hammer Curls 3x12 (each arm)
Conditioning:
For time: 15-12-9 Wall ball (20/14) KBS (70/53) Hang power clean (135/95)
-Rest 1:00-
12-9-6
Wall Ball
KBS
Hang Power Clean
-Rest 1:00-
9-6-3
Wall Ball
KBS
Hang Power Clean