9.20

A1 Dead lift x 3-5 reps @ 73-80% x 5 sets
A2 Bench Press x 10-12 reps @ 65-75% x 5 sets
+
OTM x 10 minutes
4 upper body pushes @ toughest level **push ups, dips, HSPU’s etc.
2 hang power cleans @ a tough weight (65-75%)

~rest 3 minutes~

5 minute max distance on rower

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15

Sweat Sesh
20 sec. sprint
rest 200 sec.
x15