A.1 Bench Press 8×3 Bench Press @75%. Focus on bar speed. 3 quick reps. 30 seconds rest between rounds.
A.2 12 Minute AMRAP
5 Over the Box Jump
40M Shuttle Run (10M x4)
15 Toes to Bar
15 HR Push Ups
A.3 3×15 DB Heavy Row (Heavy) 30 seconds rest
3×15 Banded Sit Ups 30 seconds rest
Post loads and rounds to comments.