Strength
A. Bench Press + Push up.
E2M x 5
15 bench press (115/80)
Max push-ups
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B. Z-press, barbell (75/65)
4 x :30 on/:30 off
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Rest 1:30
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Seated OH Tricep extension, (45/35)
(Same position as above)
3 x :30on/:30off
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Rest 2 Minutes
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Conditioning
5 rounds
:30s hard assault bike/echo bike
:60s farmer hold @ 2x70/50#
:30s rest