Warmup - Do 3 rounds of:
Cable Row - 10 reps (light weight)
Pushup - 10 reps (not hand release)
Unweighted BB Behind the Neck Thruster - 10 reps
#1 BB Incline Bench Press
Work up to a max set of 10 reps.
Then take off 10% and do 2 more sets x 10 reps.
#2 This is two, 6 minute rounds.
Rest 2 minutes between rounds.
For each round, do as many quality reps as you can of:
Double Under - 30 reps
Air Squat - 25 reps
Hand Release Pushup - 20 reps
EZ Curl Bar Nosebreaker - 15 reps
Pullup - 10 reps
Rack Press - 5 reps
Start Round 2 back at Double Unders.
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