0:00-0:10: Warmup: 5min Easy assault, Then Lacross ball smash in pec against the wall x 1 min each side, 90/90 pec stretch x 45s each, 10 push ups @1111, 20 Banded face pulls (attached to rig), 15 band pull aparts, 6 push ups with 2 second hold in bottom
Then 3 sets of bench, one with empty bar and two with progressive loading
Health and Fitness

0:10-0:50

A. Four sets of:

Bench Press x 8-10 reps @ 20X1, Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ 21X0, Rest 45 seconds

Plank from Elbows x 45 seconds, Rest 45 seconds
B. Three sets for max reps/calories:

60 seconds Cal Row

30 seconds Rest

60 seconds KBS

30 seconds Rest

60 seconds Renegade Rows (Row L, Push up, Row R, Push up =1)

30 seconds Rest
Classic

0:10-0:30
A. Every four minutes, for 16 minutes (4 sets) of:

Bench Press x 6-8 reps -Suggested loading 60%, 65%, 70%, 75-77%

Strict Pull-Ups x Max Reps
B. Three sets for max reps/calories:

60 seconds Cal Row

30 seconds Rest

60 seconds KBS

30 seconds Rest

60 seconds Renegade Rows (Row L, Push up, Row R, Push up =1)

30 seconds Rest
D. 0:50-1:00

Mobility: Shoulder Smashing