Dynamic

• Flat bench– 5 sets of 3 explosive reps (50% of 1RM)
• 1 set of max reps (185#)- as many reps as you can do without going to complete failure
• Choose a weight for max reps that you know you can do 15-20 times

Conditioning

• 5 rounds– 5 strict pull-ups, 8 diamond push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21’s, 65#), 12 box jumps
• Prescribed rest (b/t rounds): 30 seconds