Buy In: 12 reps- PVC Shoulder Complex using a BAND, bridges, side-lying bridges, toes to bar, ghd sit-ups (special thanks to Michael Gween for fixing the pad on one of the GHD's).
Bench Press 1x5@65%,1x5@75%,3setsx4reps@85%
In 10 minutes complete as many rounds as possible of:
5 Deadlifts 115/185
7 Push Ups
9 Box Jumps/Step Ups