Skillwork:
Barbell Bench Press
5×10 (last set drop set)
Then
Split Squats
5x 10. Each leg. Challenging weight.
Conditioning:
3 rounds
10 Dips. Matador, Bench, Rings, assisted.
12 Wide push ups (feet elevated for a challenge)
30 Air Squats
20 Alternating Reverse lunges
400m run