Strength
3 sets of:
Bench Press x 6-8 reps
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps (5 second negative)
Rest 60 seconds
Conditioning
For time:
50/30 Push-Ups
300 Meter Run
30 Kettlebell Swings 70/53#
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Kettlebell Swings 70/53#
300 Meter Run
