Warm Up
Bike 3 Minutes- Steady
+ 2 Sets;
10 Arm Circles forward/ backward
Pausing Bench Press x6- light
3-5 Strict Pullups
Spiderman Stretch

CF Fitness
A. Bench Press 5×5
B. Bent Over Row 3×8-10
C. 10 Minute AMRAP;
10 Box Jumps
15 Pullups or Jumping Pullups
20 Pushups or Incline Pushups

Performance
A. Bench Press- Heavy 3, then 95%(of heavy 3)x2x3
B. Bent Over Row 3×6-8
C. Every 3 Minutes x 4 Sets;
10 Box Jumps 30/24in.
15 Pullups
20 Pushups

*Reference 6/28/17

Weightlifting 
A. Snatch Pull 100%x2x4
B. Front Squat Heavy 3, 90%x3x2