Inverted Row - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Air Squat - 15 reps
#1 BB Bench Press - 4 sets x 5 reps at 77.5% of 1RM
#2 Start a timer.
At 0:00, 4:00, 8:00, etc. do 4 reps of BB Power Clean at 135 lbs
At 2:00, 6:00, 10:00, etc. do 4 reps each side of DB Ground to Overhead
When you are not doing power cleans or ground to overhead,
in any order and any combination, do:
Tire Flip Jump Through - 10 reps
DB Thruster - 25 reps
Pullup - 40 reps
Hand Release Pushup - 55 reps
Double Under - 70 reps
You are done with #2 when you finish all reps of tire flip, thruster, pullup,
pushup, and double under.
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