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Strength
20 minutes to superset Bench Press and Barbell Rows
Bench Press (3×5 @ ~70%)
All working sets at SAME WEIGHT – no more than 70% of 1RM Bench Press.
Barbell Row (3×8 )
Rounds 1&3: Supinated (underhand) Grip
Round 2: Pronated (regular overhand) Grip
Choose a weight that you can maintain good form throughout but is difficult for the last few reps
Conditioning
AMRAP 6 minutes:
8 alt. DB Snatch
8 Ball Slams
DB and ball weights should be moderately heavy
Cash-Out / Cool Down
with a Lax Ball – at least 1 min/side on all exercises (6 MINUTES):
A) Pec Smash against rack or floor- 1 min/side
B) Shoulder External Rotation Smash on floor
C) Lat Smash on floor