Buy In: 10 reps Band shoulder complex,scap jacks, light dumbbell external rotations, unloaded barbell strict press.
Bench Press 2x5@65%, 2x3@75%, 1x Max reps@85%
then in 15 minutes:
Run the "getBUILT" mile which means you take Main to Broad, right at the Crye-Leike, right onto Market and Market street all the way to Main Street and return to the front door. (I spit breadcrumbs in the general direction of the Breadman).
Complete as many chest to ball push ups as possible.