Strength: Bench Press (90% of 1 RM)
1x8 @ 65
1x8 @ 70
1x6 @ 80
1x6 @ 85
DB Bicep Hammer Curls 3x12 (each arm)
Tricep Ext 3x10
Conditioning: 4 Rounds (16min total)
Each Round is a 3 Min Amrap
8 Box Jumps
6 Push Press (95/65)
4 DB Step Up Overs (Rx 35/25) ( Rx+ 50/35)
Rest 1 Min Between Each 3 Min AMRAP
*Push Press's should be done unbroken so choose weight accordingly