Strength:

Bench Press / Bent-Over Row Superset*

 A1) Barbell Bench Press

3 x 5 Linear Progression

Start light enough to add weight throughout the cycle. 

A2) Barbell Bent-Over Row

Here is a great link if you’d like to read up a little more in detail before your first exposure to the Bent Over Row.

3 x 5 Linear Progression

Start light enough to add weight throughout the cycle.

 

In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved.

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

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Conditioning:

AMRAP 10 Minutes:

20 Wall Balls

20 Burpees