Strength: Bench Press
4 x 12 @ 55-65% of 1RM
Bicep Curls 3x12
Tricep ext 3x12
Conditioning: For Time: (Time cap: 16 min)
50 Dubs
40 Toes to bars
50 Dubs
30 Handstand pushups
50 Dubs
20 Back squats 135/95 lbs
50 Dubs
10 Chest to Bar Pull ups/Kipping Pull ups
50 Dubs
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