A1. 5×8 DB Bench Press, increasing to a heavy weight with perfect form
A2. 5×8 Single arm DB Rows (knee on bench/box), 8 each arm
Rest 90 sec b/t supersets

B. Misfit Sprint Triathalon
500m Row
1 mile Assault Bike
400m Run

C. Optional $$out:  50 Barbell rollouts w/bumper plates or 5lb metal plates


A. 5 sets of the following without putting the bar down.  Increase weight each set if able:
2 Squat Cleans + 3 Front Squats + 4 Power Cleans

B. 22-16-10
Power Clean (135/95)(115/80)(95/65)
Front Rack Lunge