RSP W8D6

Strength: 
Close Grip Tempo Bench Press (1sec Rest on Chest) 4x10
Flys 4x10
Skull Crusher + Hammer Curl 4x10
Dips + Cable Curl 4x10

Accessory:
Dip Bar Knees to Chest (Get set up as if you are completing dips, fully extended, then raise your knees to your chest and down, point the toes) 6x15
Strict Hanging Leg Raise 4x10

Conditioning:
30AMRAP
30cal AAB + 10x Box Jump Up & Step Down + 10x TTB + 10x DL #225/185 + 30x Air Squat