5 Rounds. Rest 60-90 seconds between rounds.
1. Close Grip 1/2 Barbell Bench Press - 5 Reps (come down 1/2 way, and go upwards. Use heaviest weight possible for 5 reps).
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. If reps are designated, get reps within 40-seconds, any left-over is rest. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).
1. Alternating KB Shoulder Press - 10/10 Reps
2. Alt Side Lunge with Weight Push at Bottom - 10/10
3. Sled Bench/Pull
4. Swiss Ball Hamstring Curl
5. Cable Flys
6. Skater Ladder (perform skaters moving forward 20-feet, pushing in 45-degree angle, and backwards 20-feet pushing in 45-degree angle)
60/10 x 1-rounds. 60 Seconds On, by 10 Seconds Rest for 1-Rounds. Start at Exercise 1 and move to subsequent Exercises from there.
1. Push Up Plank
2. Iso Squat Hold
3. Push Up Plank