WARM-UP
Tricep Push-down 40 reps
Pull a-parts 40 reps
A.
Bench Press 5×5 reps (wide grip)
4 Sets:
Bradford Press 30 reps total
One Arm Dumbbell Row – 10 reps
Max Rep Push-ups (Feet on a bench or box)
B.
1000 Meter Row/Run
then;
5 Rounds
20 Single Arm Snatches
7 Burpee Strict Pull-Ups