Strength and conditioning
Barbell Bench Press
5 sets of 6 reps
Build to heavy 6 reps
Last set is drop set* to failure**
DipsWeighted dips encouraged.5sets x 6 reps. If body weight, then go to failure
Conditioning
For Time
20 Air Squats
10 Push Ups
10 V Ups
30 Air Squats
15 Push Ups
15 V Ups
40 Air Squats
20 Push Ups
20 V ups