Strength

• Flat Bench Press
  • 3 warmup sets, 5 reps each @ 50% 1RM
  • 3 working sets, 5 reps each @ 80% 1RM (rest 3-4 minutes between working sets)

• Bent over Barbell Row– 5 sets of 5, choose a relatively heavy weight but don’t go to failure. Rest 3-4 minutes between sets.

Conditioning

• 5 rounds- 5 strict pull-ups, 12 decline push-ups, 10 incline dumbbell hammer curls, 30 DU
• Prescribed Rest (b/t rounds): 30-60 seconds

Sub jumping jacks for DU if you don’t gots a jumpy rope. Seriously though, just buy a jump rope.

Post times of conditioning workout to comments.

This is pretty much the ideal Friday workout.