Strength
1A) Close Grip Bench Press
- build to a heavy single with a :02 descent and :01 pause on chest
1B) PVC Sotts Press
- x 3 w/ :03 descent x 3 sets
Conditioning
Every 3:00 for 5 rounds:
- 21/18 Calories
- 12 Pull Ups
- 12 Single Arm Shoulder to Overhead (70/50)