STRENGTH
Bench Press – 5 sets of 10 reps (perform all sets above 65% of your 1rm)

CONDITIONING
AMRAP, in 15 minutes, of:
1 Rope Climb
10 Calorie Row/Ski/Bike
15 Hand-Release Push-Ups

Substitute 5 Strict Pull-Ups, 5 Kipping Pull-Ups, or 5 Jumping Pull-Ups for the Rope Climb.

PUMP YOU UP (if you have time)
Barbell Curls – 10 sets of 10 reps (With an empty barbell and a partner, switch every 10 reps until you’ve both done 100 reps.)

DB Skull Crushers – 4 sets of Max Reps (You choose the weight. Keep elbows in close through the whole movement.)