Strength/Power
10 min row/airdyne/ski erg/jog
Wall Squats 3 x 5
Goblet Squats 3 x 10
Cuban Press 3 x 5
OH Reach, Chest Openers x 10 each
Push Ups x 10
then
Bench Press Strength Ladder:
10 reps @ #
9 reps @ #
8 reps @ #
7 reps @ #
6 reps @ #
5 reps @ #
4 reps @ #
3 reps @ #
2 reps @ #
1 rep @ #
1 rep @ #
1 rep @ #…go until you reach max
In between rungs
8x Pull up + 8x Dip + 8x Sit up + 8x KB Swing