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Speed Bench Press
Build up to 50-60%, and perform them as an EMOM. Keep it relatively light. Shouldn't take too long. These reps should be focused on the speed of the bar. If you're struggling at any point, you're doing it wrong and you should drop the weight. We're priming the fast-twitch muscles here.
3 x 3 with a close-grip
3 x 3 with a medium grip
3 x 3 with a wide grip
Every 5:00 x 5 sets
20/16 Calorie Row
12 Burpee Box Jump Overs
12 Deadlifts (F = 115/85; P = 155/105; C = Body Weight)
Post Results to the whiteboard.