Buy in: In Tabata fashion: Russian twists w/medball, Medball pullover crunch, hollow body crunch with one foot flat on floor with knee bent other leg straight, bicycle crunch>repeat. 1 minute plank. PVC shoulder complex.
Unloaded barbell complex 5 reps- strict press, push press, front squat, rdl, hang power clean, push jerk, back squat, good morning, split jerk.
Weight comes off the floor for these reps. If you can’t clean it, why would you try to lock it out over your head?
Shoulder Press 5 sets of 3 reps straight sets.
Push Press 5 sets of 2 reps straight sets.
Push or Split jerk 5 heavy singles. Load as you see fit.
Bench Press 5 heavy singles. Use the rack. Duh.
Back off set 1 set of 25 reps unbroken dumbbell push press or handstand push ups.