Strength
3 sets 10 Tempo Alternating DB Bench/Floor (2 sec down/ fast up) 10 Tempo Double DB Bent Row (2 sec down/ fast up) 10 Alternating Dumbbell Curls (each side)
Conditioning
The Chief
5 sets 3:00 Amrap 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats - Rest 1 minute between sets - * Record total reps each set/ Always restart back to power cleans for each amrap *