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.

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Conditioning:

AMRAP 5 Minutes:

3 Deadlifts

7 Bar-Facing Burpees

The Deadlift load should be on the heavy side of medium for you, unbroken throughout the workout. For the burpees, you may step closer to the bar before jumping over it.