Strength:

Pause Bench:

3 x 8

Hold for a 2 second pause at the bottom of each rep, focus on maintaining tension during the pause. If last weeks sets went well add 2.5-5lbs.

Conditioning:

Every 3 minutes for 5 rounds:

10 Box Jumps

10 Kettlebell Swings

10 Wall Balls

The goal is unbroken reps with consistent scores.