Begin at 50% 1RM
3 x 15/12/10 increasing weight load 5-10 lbs each time
Immediately followed by second exercise
Set 1
Cable or DB Narrow Row
10 Push Ups
Set 2
Bench Press BB or DB
5 Burpee
Set 3
Bicep Curl Machine or DB
Tricep Extension Cable Rope or Lying on Bench with DB
Set 4
Seated Overhead Dumbbell Press
12 Tricep Push Up
MetCon
3-4 Rounds
RX: Barbell - 65/95 lbs/ DB 20/25 lbs.
Scale as needed.
10 Power Cleans (To Modify: Deadlift to Hang Clean)
20 Air Squats
20 Lateral Skaters
12 DB Wood Chops R/L
Run, Cycle or Row 3 minutes