Strength: Bench Press (take 90% of 1 RM)
1x8 @ 65 %
1x6 @ 75 %
1x4 @ 85 %
1x4 @ 90 %
Tricep Ext 3x10
Barbell Bicep Curl 3x12
Conditioning:
3 Rounds, Every 4 Minutes: (12min total) 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Assault Bike or Ski Erg or Calorie Row