Strength
Bench Press 3 reps @ 55 percent Emom 8
Conditioning
Tabata (4 minutes ea)
Bench Press 115/85
Landmine Press 75/45
Squeeze Press 40s/20s
Plate Tricep extension 45/25
Hammer Curls
Cardio Finisher
Row max meters in 3 minutes x 3
Combat Finisher
Tabata Jab-Cross-hook