Strength:

3-4 Sets
Arnold Z Press; 31X1 x 6-8
rest 30sec
2. Explosive Pushup; 5-10reps / bench dips x 10-12
rest 30sec
3. Strict Supinated Pullup; as many reps as possible at 21X1 tempo, stop when you lose tempo /
Archer ring row x 10 reps

rest 60-90 sec

Conditioning:

6 rounds

200m run
12 Push press

– rest :30 –