Strength:

Bench Press:

3 x 5 Linear Progression

Start at about 85% of your best 3×5 from last cycle.

Deadlift:

Heavy 10

Warm up to a preform one top set of 10 reps.

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Conditioning:

7 Minute AMRAP:

3-6-9-12-15-18-21… Reps
Wall Ball Shots
Box Jumps