Warm Up:
– 200m Jog
– 15 Kip Swings
– 1 Minute Calf Stretch Per Side
– 15 Empty Bar Bench Presses
5-5-4-4-3-3 Bench Press
4 x 8 DB Bench Rows Per Side Between Sets
Then
15 Minute AMRAP
– 10 Toes To Bar
– 10 x 15m Shuttle Runs
– 10 Bench Presses @ 135/95lbs