DB Reverse Fly - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press - goal for set 2 is a moderately heavy set of 5 reps
Set 1 - 5 reps at 90% of top weight for today
Set 2 - 5 reps at top weight for today
Sets 3,4+5 - 5 reps back down at 90%
#2 DB Incline Bench Press - 5 sets x 9 reps
Same weight all 5 sets.
#3 Start a timer.
PART A
0:00 - As many Pullups as you can, out of a total of 50
1:00 - REST
2:00 - As many Pushups as you can, out of a total of 100 reps
3:00 - REST
4:00 - As many Air Squats as you can, out of a total of 150 reps
5:00 - REST
6:00 - As many Inverted Rows as you can, out of a total of 50 reps
7:00 - REST
8:00 - As many Medicine Ball Wall Balls as you can, out of a total of 65 reps
9:00 - REST
10:00 - As many Double Unders as you can, out of a total of 130 reps
11:00 - REST
PART B
At 12:00, in any order and any combination, do:
Pullup 50 reps minus how many reps you did in Part A
Pushup 100 reps minus how many reps you did in Part A
Air Squat 150 reps minus how many reps you did in Part A
Inverted Row 50 reps minus how many reps you did in Part A
Medicine Ball Wall Ball 65 reps minus how many reps you did in Part A
Double Unders 130 reps minus how many reps you did in Part A
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