Warm-up
Mobilize for 5 minutes
0:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Benchpress
20 minutes to find a 3 rep max

Conditioning
5 Rounds for time:
400m Run
10 Bench Press (185/125) 5 Box Jumps (40/30")

Extra Work
Conditioning
3 Rounds for time:
500m Row
400m Run
Rest 3:00 between rounds

*Programming modified from Ben Bergeron's CompTrain