Warm Up
Junkyard Dog
3x
5 Cuban Press
10 Pushups
15 Hollow Rocks
Performance
Find 1RM Bench Press
3x
Row 1 Minute for Max Calories
Rest 1 Minute
Fitness
Learn the Bench Press
Work up to a heavy single
3x
Row 1 Minute for Max Calories
Rest 1 Minute
Stretch
Standing Hamstring
15 Slow Pass Throughs
Shoulder extension
