Warm up: 10min C2 or Airdyne
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
Off The Box 5 x 5
then:
Warm up to BW Bench Press if appropriate, if not use weight that works:
Bench Press @ BW (or ?) + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
rest 5:00
then:
Ball Slam @ 25# + KB Step up @ 2 x 35# KB in Rack Position onto 20″ box
30 – 20 – 10 reps of each