Warmup - At a comfortable pace, do 3 rounds of:
Cable Row - 10 reps (light weight)
Unweighted BB Behind the Neck Thruster - 10 reps
#1 BB Bench Press
1 set x 10 reps + 1 Negative Rep
1 set x 8 reps + 1 Negative Rep
1 set x 6 reps + 1 Negative Rep
1 set x 4 reps + 1 Negative Rep
2 sets x 2 reps + 1 Negative Rep
10 seconds to lower the weight on the negatives, then have a spotter help
you rerack the barbell.
#2 This is 5 rounds of continuous work.
American Kettlebell Swing 24-21-18-15-12 reps
Hand Release Pushup 12-15-18-21-24 reps
Run 200 meters with a 25 pound DB (or heavier) - same distance each round
For round 1, do 24 swings, 12 pushups, then run 200 meters
For round 2, do 21 swings, 15 pushups, then run 200 meters
For round 3, do 18 swings, 18 pushups, then run 200 meters
For round 4, do 15 swings, 21 pushups, then run 200 meters
For round 5, do 12 swings, 24 pushups, then run 200 meters
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