Inverted Row - 8 reps
DB Thruster - 8 reps (light weight)
#1 BB Bench Press
Do as many warmup reps and sets as you like.
Work up to a max single.
#2 BB Bench Press
Set 1 - As many reps as you can at 77.5% of 1RM
REST 60 seconds
Set 2 - As many reps as you can at 67.5%
#3 Do 7 rounds of:
0:00 - Run 100 meters in less than 20 seconds
1:00 - Burpee - 7 reps
Round 2 starts at 2:00. Round 3 starts at 4:00, etc.
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