DB Reverse Fly - 10 reps (light weight)
BB Bench Press - 15 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 BB Bench Press - regular tempo
Do as many warmup reps and sets as you like.
Work up to a max single.
Then take off 15% and do 3 sets x 3 reps.
#2 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F
Round 2 - Do B, C, D, E and F
Round 3 - Do C, D, E and F
Round 4 - Do D, E and F
Round 5 - Do E and F
Round 6 - Do F
A) Double Under - 60 reps
B) Air Squat - 30 reps
C) DB Incline - 20 reps
D) Run 150 meters
E) Pullup - 12 reps
F) DB Thruster - 10 reps
REST one minute between rounds.
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