Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM.
Then Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps Rest 45-60 seconds
Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
Workout: “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″)
Every 10th box jump over 10 Hand release push ups
This is a simple test of desire. If you haven’t done it before…can you get 80 reps in the 5 minutes?
Postworkout: Every 2 minutes, for 12 minutes (3 sets) of: Station 1 – Supine Ring Rows x 8-10 reps Station 2 – Reverse Snow Angels x 12 reps Station 3 – Hollow Hold x 45-60 seconds