Strength:
Bench Press 5x5 @ 75%
*Warm up before u start your 5 working sets
Giant Super Set:
Single Arm DB Row 2x10
Barbell Bicep curls : 3x12 (add weight to bar if possible)
Tricep Ext or Push downs 3x12
Conditioning:
10 min Amrap
5 Hang Power Cleans (155/105 lb)(135/95) (115/85)
10 Ab Mat Sit Ups
15 Wall Balls (20/14)