STRENGTH Bench Press **Rest 2 minutes between sets Perform the following reps and percentages: * Set 1 – 60% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5 – 101-103% of 1-RM x 1 rep * Set 6 (optional) – Exceed Set 5 weight CONDITIONING Complete as many rounds and reps as possible in 8 minutes of: 15 Burpees 10 Push Press (75/55 lbs) Then, Three sets of: Single-Arm Dumbbell Row x 10 reps each Side Plank x 45-60 seconds each side Rest 60 seconds