Warm up:
10 mins stretching and mobility
Met con:
7 mins max number of:
Burpees
(Chest and thigh to floor the jump in the air with an overhead hand clap)
Strength:
5 x 5 bench press
3 set to failure of dips
3 sets to failure of cable chest flys
3 sets to failure of tricep rope extensions
5 mins stretching or foam roller work
