Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

10 air squats

5 pull ups

10 push ups

Strength:

Pause Bench Press (3 seconds)

5x5, start around 60% add weight if you can.

Workout:

3 rounds for time of:

400 m run or 450/400 m row

15 Pull-ups or 10 C2B or 5 MU’s

50 Air Squats

15 Push ups