Mobility: as you enter the gym
30s Banded Hamstring Stretch (Each Leg)
30s Push-Up To Down Dog
1:00 Active Spiderman
1:00 Active Twisted Cross
Warmup
10 Push-Ups
10 Empty Barbell Bench Press
5 Reps @ Light Weight
3 Reps @ Moderate Weight
...Keep building hitting 4-5 reps at a time until you reach 70%
Bench Press: Every 2min x6 12min
4 Sets:
12 Bench Press @ 70% 1RM
2 Sets:
8 Bench Press @ 70% 1RM
"Reboot" 22min
4 Rounds For Total Reps:
2 Minutes Machine Cals (go in heats if you have to) and switch from Rower to Bike every other round.
2 Minutes Max Reps (see rounds)
2 Minutes Rest
Round 1: Power Snatches option: Power cleans/ DB snatch 95 / 65 lb
Round 2: Box Jump Overs (24"/20")
Round 3: Handstand Push-ups options: Box push ups/ DB push press
Round 4: OH lunges options: FR lunges/DB lunges 95/65