Strength: Bench Press 5x5 @75%
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning: 12min AMRAP
1 Pull Up
8 Alternating DB Step ups (55/25)(40/20)
200m Run
2 Pull Up
8 Alternating DB Step ups
200m Run
3 Pull Up
8 Alternating DB Step ups
200m Run
4 Pull Up
8 Alternating DB Step ups
200m Run
... Keep adding 1 Pull Up every round until the 12min is up
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