Warm Up
5 Rounds
25 x Barbell Bench Press
25 x Banded Face Pull
25 x Banded Tricep Push Down
STR
5 x 5 Alt DB Bench Press (each side)
Plus 4 x Plyo Plate Push Up
2 min rest between sets
Then
4 x 8 Pendlay Row
At 40-50% Deadlift 1RM
90 sec rest between sets
Finisher
4 Sets
10 x Kneeling Shoulder Press (each arm)
15 x Barbell Curl
400m Run
2 min rest between sets
