Buy In: 7 minute squat test (refer to blog from 2 weeks ago if you are unclear). 10 reps- band shoulder complex, band pull aparts, band no money drill. Mobilize.
Bench Press: 2x5@65,2x3@75,1x max reps@85%
then using a 20:10 work:rest format-
alternate between burpees and bench press (53/135) for 4 minutes (4 sets of each movement). Record total reps.