Warm Up: 5 rounds
7 push-ups to downward dog
7 v-ups
7 jump squats
Strength: Bench Press
3 sets of 15
*for added explosive strength pause at the chest on every rep.
Partner Workout
3 round partner workout
4 laps(alt with partner)
20 Devil press 50s/35s
20 power snatches
Round 1: 135/95
Round 2: 165/115
Round 3: 185/125
Extra
4 sets of
12 Incline DB Press
8 strict ring pull-ups
4 sets of
12 DB floor flys
8 underhand bent over rows