Welcome to the Summer of Fitness. Depending on your goals choose one but not both buyouts.
Touch and Go Power Clean
3 x 70%
3 x 75%
Burpee Capacity Test
4 rounds of:
Go as hard as possible. Goal is to maintain number of reps in each subsequent set.
Last rep of each working (not warm up) set should always be 1 rep shy of failure
Incline Machine Press 3 x 8-10
Cable or Dumbbell Flyes 3 x 8-10
Cable Row Machine 3 x 8-10
Lat Pulldowns 3 x 8-10