-Warm Up-

2 rounds

10 shoulder openers

5 dumbell push press each side

20 sec table top

5 lateral step ups

10 sumo stance good mornings( empty barbell)


7x5 push Press (reps 4 and 5 should be difficult)


4x8 incline Bench Press 1 sec pause at Chest

4x12 wide-grip pull-ups (use a band if you have to)


AmRaP 15

15 wall balls 20/14 

10 cals rower

5 C2B pull-ups