4 Rounds. Rest 60-90 seconds between rounds.
1. Eccentric Barbell Bench Press - 7, 5, 3, 1 - 4-seconds down, 1-second up - On Last Set of 1, Do a Negative (a weight that is generally slightly higher than your max rep. Lower slowly, and then ensure you have a spotter to get back up. DO NOT PERFORM ALONE.)
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).
1. 1:4 Arnold Military Press (1-second up, 4-seconds down)
2. Elevated Reverse Lunge (Stand on step platform, while other foot goes to floor for the lunge portion)
3. Kettlebell Swing with Right Foot Step Forwards
4. Eccentric Pull Ups (1-Second Up, 4-Seconds Down)
5. Kettlebell Swing with Left Foot Step Forwards
6. Elevated Close Grip Push Up with Shoulder Tap
45/10 x 2-rounds. 45 Seconds On, by 10 Seconds Rest for 2-Rounds. Start at Exercise 1 and move to subsequent Exercises from there.
1. Jumping Double Rope Slam
2. Banded Single Leg Bridge Right
3. Banded Single Leg Bridge Left