Fitness
A. Dynamic Bench Press: 3x15 @ 55%
B. 60s banded Bench Press
C. Pull Ups/Pulldowns
Option 1: 3 Rep Max in 10min
Option 2: 3 reps every 30s for 10:00
D. 1 set 60s of Sandbag onto Box - fastest pace possible. Start with a suicide pace and increase continously... Be your own judge.