|pacha made me do this!!!
Warm up, then 1x mile sprint
Work up to a 1 RM bench press.
Then, for 20 minutes, complete the following...
Odd minute: 5x bench pres (135#/95#)
Even minute: 5x strict pull ups
Work Capacity: Complete the following for max reps:
4 minutes of KB swing (32kg/24kg)
4 minutes of sit ups
4 minutes of overhead weighted lunges (45#/25#)
4 minutes of wallball (20#/14#)
4 minutes of knees to elbow