1. Bench press 12 reps x 4 sets (155lb fixed) 2. Supersets of 10 banded negative tempo strict pull ups 10 diamond negative tempo push ups Rest 1:30 x 4 sets 3. Conditioning Buy in : 800m run 10 rounds: 12 cal echo bike 6 Burpee box jump overs Buy out: 800m run Total time: 22:20