Strength
Bench press
6*3
BB bent over row
6*5
Conditioning
- 5 Rounds For Time
- 6 Burpee pull-ups
- 12 Push Presses (135/95 lb)
- 20 Box Jumps (24/20 in)
Cardio Burn
5 rds
10 Floor Press
15 Ball slams
40 mountain Climbers
15 push press
300 meter run
1 min plank
Then