W1/D5

Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knee and so on Weightlifting 1. Push press (over 10 minutes build to a heavy set of 5) 3 sets @ 80% of that load 2. Pendlay rows 5 x 8 Rest: 60 seconds 3a. Bench press 4x15/12/10/8 3b. Pull ups 4x10 Rest: 90 seconds 4a. Power clean @ 65% 3x8 4b. Burpees 3x10 (as fast as possible) Rest: 90 seconds 5a. Ab roll outs on barbell 3x10 5b. Ring rows 3x10 Rest: 90 seconds