10 Lunging Dislocates
10 DB Push Press
- Military Press and Weighted Chin: warm up from an empty bar (or bodyweight chin) to your working weight.
- 1 all out set of each.
- Take your all out sets, and cut your reps in half. 5 sets of each.*
1. Take your bench and row working weight, and cut it to 60%.
5 Minutes AMRAP:
15 Weighted Situp with plate held overhead
-AFTER, REST 5 MINUTES-
2. 5 Rounds:
1 Minute Suicide Sprint
1 Minute Rest