Warmup - Do 2 rounds of:
Goblet Squat - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
#1 BB Bench Press - 6 sets x 3 reps
Set 1 - 3 reps as heavy as you can
Sets 2 through 6 - do 3 reps at 90% of set 1
#2 BB Incline Bench Press - 6 sets x 3 reps
Set 1 - 3 reps as heavy as you can
Sets 2 through 6 - do 3 reps at 90% of set 1
#3 Every 3rd minute, do DB Ground to Overhead
8 reps each side (0:00, 3:00, 6:00, etc.)
When you are not doing ground to overheads, in any
order and any combination do:
24" Box Jump - 30 reps
Goblet Squat - 60 reps
Inverted Row - 60 reps
Pushup - 90 reps
DB Waiter's Walk - 200 meters (100m each side)