4 sets
Set 1 15 reps with 2 second slow count on descend each rep immediately followed by 10 banded chest fly each arm. 1 second hold at full extension on the chest fly.
Set 2 12 heavier reps with 3 second slow count on descend each rep immediately followed by 10 banded chest fly each arm. 1 seco...

3 sets of 12 incline dumbbelll chest press

Note: Use a foam roller or lay against a set of stairs. Rest 60 seconds between sets.

3 sets of
10 Zottman curls with 3 second slow count on descend each rep, immediately followed by 12 seated tricep extensions with 3 second slow count on descend each rep.

Note: Rest 75 seconds between sets

2 sets of 15 reps

Note: Rest 60 seconds between sets

4 Rounds of
15 Box Jumps (at least 14-16 inch high or use stairs)
10 banded pull-ups (if bar available) or 10 dumbbell bent over row
10 power clean and jerk
12 shoulder taps

Notes: Move from one movement to the next with little to no rest if possible in between. Stay moving!