Warm-Up
Dumbbell Bench 3×20 reps
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 5 Power Cleans (155/95 lbs)
Minute 2 –12/6 Calories Row
B.
Four sets of:
Bamboo Bar bench Bench Press 15-20 reps reps
Rest 45 seconds
Dumbbell Pull-over x 10 reps
Rest 45 seconds
Rear Dell Raise x 20 reps
Rest 45 seconds
Banded ISO crunch hold x 45-60 seconds
Rest 45 seconds