Upper Lift

A. Bench Press (FG) - 5 @ 135, 185, 3 @ 205, 230
B. Pullups - 7, 5 @ BW
C. Standing 1-Arm Cable Row - 6/side @ 100, 110, 120

Plyos/Tempo

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 12" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 8x10m (1 min RI)

10x60m (rest until 120bpm)
9:45
(barefoot)

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
21:51
(barefoot)

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, 2 @ BW+25, 1 @ BW+45, BW+55, BW+70
B1. 1-Arm DB Bench Press (FG) - 6/side @ 80, 85, 90
B2. Face Pull - 10 @ 85, 95, 105
C. Cable Woodchop (High-Low) - 8/side @ 90, 100, 110

Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 185, 205 3 @ 225, 255
B. SG Deadlift - 5 @ 135, 3 @ 205, 4x2 @ 265

Bike
4x20s (10s rest)
57 cal

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
23:19
(barefoot)

Upper Lift

A. Bench Press (FG) - 5 @ 135, 3 @ 165, 185, 4 @ 210
B. NG Pullups - 8, 6 @ BW
C. Standing 1-Arm Cable Row - 6/side @ 95, 105, 115