Dynamic
- Flat bench- 8 sets of 3 EXPLOSIVE reps (50% of 1 rep max, 45 seconds b/t sets)
- For proper bench technique, watch this video.
Conditioning
- 5 rounds- 10 Clapping Push-ups, 5 strict pull-ups, 8 burpees , 10 olympic bar curls (65#)
- Prescribed Rest (b/t rounds): 45 seconds
Post times of conditioning workout to comments.
SwoleFIT 
This is one of my favorite videos. I show this to my girl friend all the time like it is my staple motivation for working out. We usually are in tears haha. Gotta love Pumping Iron!
haha agreed man, whenever i wake up and don’t feel like getting out of bed, i just put on Pumping Iron, and I’m good to go