Strength

• Work up to a 5 rep max in Bench Press
• Do 5 sets of 5 Pendlay rows (fairly heavy but do NOT go to failure)
• Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

• 5 rounds- 5 chin-ups, 8 HR (Hand-Release) Push-ups, 10 alternating dumbbell curls (40#), 20 DU (Double Unders)
• Prescribed Rest: 30-60 seconds

Yeah, this workout is going to be sick. Don’t even attempt to put on a shirt for at least an hour after your workout; your pecs will most likely shred right through it.

If you don’t have a jump rope, sub a 150 m run. If you can’t run, do 30 jumping jacks. If you’re too embarrassed to do jumping jacks, then high five yourself 20 times consecutively while skipping around the gym.

Post times of conditioning workout to comments.

Motivation:

• Spring break.