Tuesday

Warm-up (Rope 4 minutes)
Ladder

Bench Press 1 x 10 warm-up set (45 lbs.); 5 x 5 (135/165/185/205/205)
Between each set of bench press run 100 yr sprint outside ( or two 50 yard sprints). Jog to the cone outside, when you get to the cone you should be in an all out sprint. Once you get to the 50 yd cone turn around and sprint back to starting cone. After the sprints walk in and perform next set on bench press. This should continue until all sets are completed on bench press.

3 rounds:
Step ups with heavy bag on shoulders (12'' box) 10 reps each leg
Seated db curls 10 reps
overhead reverse medball throws 10 reps

2 sets Plank after rounds 1:00 min.

Stretch