Warm-up: 400m Run, 3 sets: 10 PVC Pass thru, 10 behind the neck pvc press, 10 Push ups, 20 chest pops 
Pre-Mobility: 5 point band over head

Health and Fitness: 

A. Four sets of:

A1. Bench Press x 4-6 reps @ 20X0, rest 60s

A2. DB Bent over Row x 8-10reps each @2011, Rest 60s  
B. Three roundsof:

10 Renegade Rows (Row L, Push up, row R, Push up =1) 

10 Box Jump-Overs

30s Assault for Cals 

Classic: 
A. Four sets of:

A1. Bench Press x 3 reps @ 20X0 – Suggested loading – Suggested loading start at 75%, and increase thru the sets roughly by: 80%, 85%, 90%, rest 60s, 

A2. DB Bent over Row x 8-10reps each, @2011, rest 60s
B. Three rounds of:

10 Renegade Rows (Row L, Push up, row R, Push up =1) (35/25)

10 Box Jump-Overs (24/20)

30s Assault for Cals 
C. Mobility: Alexandar shoulder rolls x 20 each