Floor Press 8×2/65%
*Quick off the floor!!! (2-1-Explode) / Rest 1min
One Arm Bent Over Row 10/ 2×8/
*Quick out of hole!!!(Explode-ASAP) / Rest 1min

3 Set (45sec Rest)
Rack Press 10/ 2×8/
Bench Row 10/ 2×8/

3 Set (45sec Rest)
1 Arm DB Bench w/ Feet Up 10ea/ 2×8ea/
1 Arm Row 10ea/ 2×8ea/

3 Set (45sec Rest)
Scapula Shoulder Raise 10/ 2×8/
Seated Rear Delt 10/ 2×8/

Rest

15-20min Warm Up
6-8x300m Sprint x 100m Walk

AQAP, ASAP, & ACAP
3 Sets
4 Hand Stand Push Ups Chest to Bench
6 Ring Bubacas

3 Sets
6 Push Ups w/ Feet Up on Bench
8 Leg Swing (Tempo 3-1-1 / Eccentric, Static, Concentric)

3 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
10 GH Sit Up w/ BB (Barbell Bar Over Head at Top & Over Chest at Bottom / End with it over head.)