3 * 12 incline bench (light) + 10 incline bench bicep curls (light) ::short rest between sets:: 3 * 12 incline bench (moderate) + 10 incline bench bicep curls (moderate/light)
::moderate rest between sets::
::long rest before heavy set::
1 * 8 incline bench (heavy) + 10 incline bench bicep curls (moderate) weight
10 * 10 tricep push down *Random Selection*
Description: do 10 sets of 10 with no rest between sets. Each time you do a set you have your workout partner pick and change your weight between each set. The partner will choose between heavy to light to very light.
Partner: do bicep curls with a very light weight while you are waiting to change the weight.
Conditioning
Sled work
5 sets of 10s max distance (sprint)
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