Strength
12-10-8 Bench Press @ 30X1

Conditioning
20 Minutes, Every Minute
M1: 16 Alternating Dumbbell Bench Press 40/30
M2: 0:30 Tuck-Sit
M3: 20 Dual Pendlay Row Y/B, G/Y
M4: 100 Meter Front Rack Carry
M5: Rest