Warm-Up
3 sets of:
Dumbbell Bench Press x 20-25 reps
A.
Bench Press Medium Grip 5×5 reps
then:
3 sets of:
Inverted Barbell Row x 6-10
Rear delt raise x 15 reps each side
B.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Hang Power Cleans with DB or Barbell
5 Dumbbell Push Presses or Barbell Push Press
5 Burpees
C.
(2 sets of each):
1 – Tricep Pushdown x 50 reps
2 – Prone Plank x 60 seconds
3 – Standing Single Arm Banded Reverse Fly – 20 reps
4 – Hollow Rocks or Hold x 30-40 seconds