Week 3 - Repeat Week 1 with new conditioning

Day 1

Bench Press - 4x5
Incline Dumbbell Press - 4x8
Bent Over Barbell Row - 4x5
Weighted Strict Pull-Ups - 4x8
Seated DB Press - 3x8
Barbell Curl - 3x8
Skull Crusher - 3x8

"Boat Race" - 500m row ; 400m run ; 3 rounds - 3 minute rest b/w efforts

Day 2

Squat - 4x5
Deadlift - 3x5
Narrow Stance Squats - 4x8
Leg Extension - 4x8
Standing Calf Raise - 3x8

Tabata x 12 rounds - Heavy Wall-Balls 

Day 3

Incline Bench Press - 3x12
Flat Dumbbell Fly - 3x12
One Arm DB Row - 3x12 (each arm)
Dumbbell Side Raise - 3x12
Incline Dumbbell Curl - 3x12(each arm)
Cable Tricep Extension - 3x12

Easy Cardio - 30 minute conversational pace
Every 2-3 minutes - break and hold a 2-3 minute plank

Day 4

Front Squat - 4x12
Barbell Lunge - 3x12 (each leg) 
Leg Extension - 3x15
Leg Curl - 3x12
Barbell Hip Thrust - 3x12
Seated Calf Raise - 3x15

EMOTM x 30 minute
Minute 1 - 15 cal
Minute 2 - 15 burpees
Minute 3 - rest