Strength
Bench Press
2×12
2×8
2×4

Use the same weight for every 2 sets.
Increase weight as reps decrease
Rest no more than 90 seconds between sets
Go as heavy as able.

Conditioning I
4 sets
200m Medball Overhead Run, 20/14
10 Pull ups

Rest 1 minute between rounds

Conditioning II 
AMRAP x 20 minutes:
40 Calorie Row
40 Medball Squat Jumps, 20/14
40 Calorie Row
40 Medball Chest Toss, 20/14 (with partner)
40 Calorie Row
40 Medball Sit ups, 20/14

One partner working at a time

Click here to record total reps to Train Heroic