Warmup– Let this be your warmup, young grasshopper
Strength–
- Bench Press: work up to a 1RM
- Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM
Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)
Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.
SwoleFIT 
Got up to 305 on Bench Press. The spotter tapped it before I had a chance to fully fight it. Oh well, next time!
Weighted chins – 45-55-65-75-90
About 16 minutes to do Mila. Used 80# for curls. Curls got heavy!