To start off, a hit the rower for a 2:00 Row for a warm-up.

Head over and do some warm-up sets of 5-10 reps (light) of:

Bench Press

Situps and Knee raises

Squat/Wall-Ball

Easy pullups

-only do 2-3 sets of everything then start working up in wt. on the bench. (The warm-up should be around 10 mins and not overly taxing- should not feel like a workout yet, just a warm-up.)

A1. Bench Press; 5,5,5,5,5; all 5 sets should be tough and increasing wt. for each set, set #5 should be the max wt. you can do for 5 reps; rest 90-120s b/t sets.

A2. While resting for A1: Hang from pullup bar and do a max set of knees to elbows (or knees as high as you can get them).

B. 5 Rounds for time (no rest):

10 Pullups

20 Wall-Balls (unbroken sets if possible, you choose the wt.)

C. Get a good stretch. Try to get up to 20secs per hold and try to get through a lot of stretches all over your body. Any extra tight spots? Head back to them a couple times if needed.