A1) Bench press

Sets: 3

Reps: 2

Load: 90%+

Tempo: 2.0.1

Rest: 60-90

A2) Chin-ups

Sets: 3

Reps: 1-2***

Load: BW+

Tempo: 2.0.1

Rest: 60-90

***If you don't have pull-ups, do 3 reps at tempo 5.0.1, use band if necessary

15 min AMRAP
20, 40, 60, 80, 100... 20m shuttle run (20m = 10m down + 10m back, 10m=~33ft)
2, 4, 6, 8, 10...DB push-up rows 30/20 (1 push-up, 1 row on each arm = 1 rep)
1, 2, 3, 4... Bar muscle-ups (sub 2 pullups/rows + 2 dips)



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