Mobilize, then:
1 sets:
10 dumbell thrusters (light/pause at top)
10 hand plank shoulder taps
20 mountain climbers
30 cal row
A.
Strict Press:
*Sets 1-2 – 5 reps @ 60-65%
*Sets 3-4 – 4 reps @ 65-70%
*Sets 5-6 – 3 reps @ 70-75%
*Set 7-8 – 2 rep @ 75-80%
Rest 2 minutes between sets.
B.
Three sets of:
DB Box Step Ups x 16-20 reps
Rest 60 seconds
Bar Muscle-Up x 2-3 reps (for practice)*
C.
For time:
Assault Bike x 30 calories
Ground to Overhead x 15 reps
Assault Bike x 25 calories
Ground to Overhead x 10 reps
Assault Bike x 20 calories
Ground to Overhead x 5 reps
135/95 lbs; 155/115 lbs; 185/135 lbs
D.
Two Sets of:
Dumbell Tate press x 8 reps
Chest Supported Rows x 8 reps
followed by…
Two Sets of:
Single Arm Tricep Pushdown x 8 reps (use a light band)
Barbell Curls x 8 reps