Buy in: 10 reps of each movement from the met-con. Mobilize. Neural prep- throw lightweight med-balls at each other with a variety of chest passes.
Bench Press:7,5,3,1,1,1,1,1 reps
1 minute per station, no rest between stations-
Chest to Ball Push Ups
Row for Calories
Bike for Calories
Stric Ring Pull-ups (its how the kids are doing it these days)
Rest 1 minute between rounds