Take 15 minutes to build up to a 1 rep heavy bench press -then- 100 bench press using 40% of that 1 rep max

Death by Dumbell Bent over row: increase 2 reps every minute until you can't complete the given amount of reps in the minute Min 1: 2 reps Min 2: 4 reps Min 3: 6 reps Min 4: 8 reps .. and so on

GHD Hip Extension

4 x 30

Push-Up

4 x 20

Take 15 minutes to build to a heavy set of 7 back squats -then- 4 sets: 12 back squats at 60% 10 box jumps 8 burpees

Accumulate 5:00 wall sit *every break, 12 jumping lunges

Take 15 minutes to establish a heavy 10 rep military press -then- Every 2:00 x 10 sets 10 military presses at 70% of weight found above 7 right arm DB hang snatch 7 left arm DB hang snatch

Rest 10:00 after the above and then complete 4 sets of: 12 lateral shoulder raises 12 front shoulder raises 12 DB high pulls -1 min rest between sets-

DB Farmer's Carry

@ 5:00

DB Bench Press

1 x 50

DB Chest Fly

1 x 50

Reverse Flys

1 x 50

Bent Over DB Row

1 x 50

Burpee

1 x 50

Strict Pullup

4 x 10

Dip

4 x 10

GHD Hip Extension

4 x 10

Take 15 min to build to a heavy set of 3 front squats - then- 100 front squats for time at 50% of 3 rep weight.

3 rounds for time 30 jumping lunges 40 crunches