Warm Up:
3 rounds
10 push ups
15 ring row
20 pvc pass through
250m row

1)Bench press 4×6 295 2 min rest

-First week start at 75% of 1RM and increase by 5lbs each week

2)Flat DB press 120lb AMRAP

-First week pick weight you fail between 12-15 reps.  Once you beat your previous rep count by 3 increase by 5 lbs.

3) 4 rounds 90 second rest
-Flat DB press 10
-Waiter walk 25 yards down and back switch arms half way
-Mountain Climber 30

4)Standing Alt DB Press 4×10

5)3 rounds
-Cable fly 12
-Rear Delt DB fly 20

6)Band Pull Aparts rest pause 100 reps

Conditioning

IMG_0268

-Dynamic band Jammer Press 8 sets of 4 60 second rest

rest 1-2 mins

-1 rower tabata (4 mins)

*If you do not have a jammer do

10 minutes 1 min on / 1 min off

20 Slam Ball

Remaining Time Max Effort Burpee