Bench Press x 6
95 105 110 120

Hang Cleans x 4
135 145 155 165

Reverse Flyes 5 x 5
10 10 10 15 15

Back Hyper w/ Twists 5 x 5
4 kg medball

Jump Squat 5 kg Medball throw 5 x 10

30 second intervals
A1 Jump Rope
A2 Cockroaches

Exercise Bike 30 min Level 3 Resistance