Cable Row - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Air Squat - 12 reps
#1 BB Bench Press - regular tempo
Work up to a heavy set of 12 reps.
Then take off 10% and do 2 more sets x 12 reps.
#2 Pushup - 100 reps
Break it up however you want. Just work as quickly
as you can to finish all 100 reps.
#3 Start a timer. At 0:00, 3:00, 6:00, etc. do 10 reps
of 24" Box Jump.
When you are not doing box jumps, in any order and
any combination, do:
BB Ground to Overhead - 20 reps at 135 lbs
Inverted Row -30 reps
BB Push Press - 30 reps
Goblet Squat - 50 reps
DB Hammer Curl - 50 reps
Double Under - 100 reps
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