Strength: Bench Press

Every 2:00 x 6 sets

2 Increasingly heavy Bench Press Reps

Conditioning:

EMOTM x 15 mins

1)10 Bench Press @ 65% of heavy double from earlier

2) 50 Double Unders

3) 25 Situps

*Set up in a 3 person rotation with someone who has similar bench weights

Double Under Scales: 10-20 reps or 50 plate hops

Situp scales: finish your reps in 40 secs

Triceps Finisher:

100 Banded PVC Tricep Pressdowns (black or red bands)

*Grab a partner and trade sets back and forth until you each complete 100