Strength:

Bench:

3 x 5

If your first week of Bench press went well. Consider adding 2.5-5lbs.

Deadlift:

Heavy 10

Warm up and perform a single heavy setoff 10 reps.

_________________

Conditioning:

For Time:

20-15-10

Burpees

Dumbbell Front Squats

Sit-Ups