Warm-up/Mobility:
Coaches Choice, 10min
Strength:
1) Bench Press 3×10 @ 40%-50%
If you were here on 7.26.13, increase by 5#-15#
2a) Bench Dips 3×25
2b) Straight Bar Curl, 3×25 15#-45#
Yep, curls! Do not go over 45#, 25reps will add up fast
Conditioning:
3 Rounds
400m Run
35 Push-ups, clapping if you got them