Skill:
DB bench press with a 2 second pause at the bottom
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 2 reps
*Bonus- After each set, max effort Push Ups
*rest 90 seconds once done with work for the round
Conditioning:
10 rounds for time
200m Ski or row
3 Clean and Jerk 135/95#
(goal 15 minutes)