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.