Buy in: High five a trainer, remove your sleeves, salute the flag and give your best front double biceps pose.
Bench Press: 5 sets of 3 reps@80-85%
Chin Ups: 5 sets of 3 reps.
Plate Raises:50 reps partition as needed. Load as you see fit.
Barbell Shrugs:50 reps see above.
Buy In: 5 reps each movement. Mobilize.
"Not a typo"
Complete for time:
50 Ring Rows (rx= thumbs touch ribs, body remains rigidly planked)
50 Bar Dips
50 KB Swings (53/70)
50 Ball Slams
50 Calories on the rower
500 Double unders
Partition as needed.
Buy In: 10 reps-Hip thrusts (bodyweight ie unloaded on a bench), side-lying bridges, single-leg rdl's, toes to bar, sit-ups, band shoulder complex.
Complete 5 sets of 3 reps (straight sets ie don't add weight each set)@80-85%
Buy In:Run the Southern Star Loop. Tabata Downdog Progression. Mobilize.
Back Squat 5 sets of 3 Straight Sets 80-85% of 1rm (this means you should use the same weight for all 5 sets of 3 reps).
Finisher: Complete 3 Suicides. Rest as needed. Record fastest time. Both hands touch the ground except for the very first and last lines.