Strength
Bench Press
Every 2:30 for 8
Rounds 1-5 - Heavy single/Aim for 1RM
Rounds 6-8 - 60s max reps @60-70% of heavy single
Conditioning
AMRAP 12
8 Ring Dips
12 Push Ups
16 Squat Jumps
Cash Out
50 banded Ab Crunches
50 Russian Twists
1 Minute Hollow Hold