Strength: Bench Press
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
6 reps @ 80%
6 reps @ 80%
-THEN- SUPER SET
DB BICEP CURLS 3X12 (12 EACH ARM)
TRICEP KICK BACKS OR BEHIND THE KNECK EXT 3X12
Conditioning:
As Far as Possible in 12 Minutes:
1 Deadlift (135/85)(125/75)
1 Hang Squat Clean
1 Push Press
2 Deadlift
2 Hang Squat Clean
2 Push Press
3 Deadlift
3 Hang Squat Clean
3 Push Press
...keep adding 1 rep per movement per round and get as far as possible in 12 minutes