A.
9×4 Banded Speed Bench Press
B.
3 Sets
10 DB Bench Press
Rest 60 seconds
10 DB Strict Shoulder Press
Rest 60 seconds
10 Tricep Extensions
C.
4 – 3 Minute Rounds
10 Thrusters (95/65)
12 Push Press (95/65)
14 Box Jumps (24/20)
Max Effort: Rd 1. Burpees; Rd 2. Pull Ups/Ring Rows; Rd 3. Toes to Bar; Rd 4. Push Ups;
Rest 3 minutes between each round