Medball warmups

5 minutes

Pushups
15x3

Speed Bench(with chains)
140x3x12-TBS 30 seconds

4-Board Close Grip(with chains)
135x4 185x4 225x4 235x3 245x3-TBS 1-1/2 min.

DBL Flat Bench
60x20x3-TBS 2 min.

-Rounds-TBR 30 seconds
Hi Cable Pull
180x10x4
Pushdowns
140x10x4
Front Raises
25x10x4

-Tri-Round- TBS Short pause after round
Close Grip Floor Press into negitive part of Tri-Ext
25x15x3

-Super-No Rest
Dbl Rows
60x10x5
Dbl Shruggs
60x10x5

All done....

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