Strength.
Bench or Strict Press with Super-set
5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85%
5X5 Weighted Lunges
Conditioning.
4 Rounds of 4 mins on, 1 min off
Pick up where you left off on the previous round
20 Double Unders
10 Pull Ups
5 OHS (95/65)
