Strength: Bench Press
10@ 55%
8@ 65%
6@ 75%
4@ 85%
4@ 90%
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning:
3 Rounds
20 Barbell Back Rack Alternating Step Ups (95/65) (20/18 box)
15 Slam Balls
10 Pull ups
Can use DB's if need be on Step ups (45/25)
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