Strength:

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

4 x 4

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Conditioning:

Every minute on the minute x 10:

5 Dumbbell Deadlifts

5 Dumbbell Hang Power Cleans

5 Dumbbell Thrusters

The work should be unbroken and leave you with a bit of rest until the next minute. The standard we are shooting for 45% of body weight (total, between both dumbbells) Scale as needed.