Strength:

Bench Press (30X1) + Dumbbell Front Rack Step-Ups (30X1) Superset:

3 x 8

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Conditioning:

For Time:

20-15-10 Dumbbell Thrusters

20-15-10 Pull Ups

Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well.