9am Mike.

Buy in: Remove sleeves, salute the flag, high-five a trainer and execute a double biceps pose. Russ do this outside so you have room. 10 reps- band shoulder complex, band pull aparts, band no-money drill.

20 minutes of-

Odd minutes complete 10 reps bench press at 60-70% of 1RM (pick a weight and stick to it- yes, unbroken)

Even minutes complete 10 reps rows (barbell, dumbbell or rings- pick one and stick to it)

Finisher:

3 sets circuit fashion(for pump) of: Dips,chins, hammer curls. No, there's no weight or rep prescription. It's called instinctive training, get some.

Buy in: Tabata downdog progression. Mobilize.

"Diva"

Complete 5 rounds for time of:

Run 400 meters

15 reps Back Squat 95/135

Buy in: Run the Crye-Leike loop. Mobilize.

5 sets of 3 Push Press progressive loading. Russ, do these outside because I don't think the floor can handle the impact and we know the J-cups can't ;)

In teams of up to 4: 15 minute AMRAP-

8 reps/side walking overhead lunge 25/45

10 calories rower

15 KB swings

10 reps Push Press 65/95

standard team rules apply 

Buy in: 10 reps- cat/camel, bird dog hip thrusts on bench, side-lying bridges, ghd sit-ups, toes to bar.

Deadlift-  5 set of 3 reps progressive loading

Assistance work (circuit-fashion)

3x8reps

RDL

Bent over rows

Power Cleans