Cable Row - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press - regular tempo
6 sets x 4 reps at 87.5% of 1RM
#2 In 10 minutes, do as many rounds as you can of:
Medicine Ball Wall Ball - 15 reps
Inverted Row - 15 reps
Run - 150 meters
REST one minute
In 10 minutes, do as many rounds as you can of:
Pushup - 20 reps
Air Squat - 30 reps
Double Under - 40 reps
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