Recommended Warm Up (10 Minutes):

2 Rounds:

15 Push Ups on a bench

15 Banded Rows

With 2x 5# or 2.5# Plates

-10 Side Raises

-10 Front Raises

-10 Rotator Cuff

-10 Strict Press


6 Rounds for Time:

3 Weighted Strict Pull Ups (45/25#)

6 Push Jerks (185/125#)

20 Ab Mat Sit Ups

*This took most between 10-15 minutes.  I would allow at least 15 minutes for this workout. Make the 3 pull-ups challenging.  Whether you add weight, or take a band away from what you would normally do for something higher rep.  The push jerks should be challenging but unbroken!  Move through the sit ups.

Scaling Options:

Weighted Strict Pull Ups or Strict Pull Ups or Banded Strict Pull Ups


Bench Press (25 Minutes)


*The first two sets of 10 should be warm up sets.  Then you are working up to a heavy set of 5 then a heavy set of 3 then a heavy set of 1 for the day.  Make sure you have a spotter when going for these.  Do 10 Inverted or Ring Rows after each set.


Skill Work