Buy in: Partner ball work- 8 reps: chest pass, left side pass, right side pass. 8 reps dumbbell external rotations (very light). 20 meters handstand walk. If you can’t walk on your hands, practice kicking up on the wall outside. Progressively load your barbell to prepare for the workout.
Bench Press: 5 sets of 3 straight sets.
Complete 3 rounds for time of:
Run 400 meters
3 rope climbs
5 Push Press 95/165