Strength
4 Sets:
5 bench press (build, 75-80%)
Rest :20
3 lying medball chest throws (14/10#)
Rest 2:00 between sets.
Conditioning
“Magneto”
On the 1:30 x 10:
60 double unders OR 30 sit ups*
In remaining time, max hand release push ups
*Alternate between jump rope and sit ups (5 rounds of each)
Gun Show
3 Giant Sets:
10 skull crushers
10 tate presses
10 roll backs
10 tricep presses
Rest 1:00 between sets.