"I am as pure as the driven slush." - Tallulah Bankhead
5 sets of
Bench Press x 5
Rest 60 sec
Row x 20 strokes for max meters
Rest as needed
3 minute AMRAP of
5 x Sandbag Zercher Squats
7 x Push-Ups
9 x Lateral Jumps over-the-sandbag
Do 5 total sets, resting 1-min between each set
Just the Tip
For A, base your lifts off of your 1-rep max Bench press. Set 1 x 50%; Set 2 x 65%; Set 3 x 70%; Set 4 x 75%; Set 5 x 80% (amrap). If you don't know your 1RM, guess what you are doing today. Make sure you have a spotter with you when you work into your heavy singles. If you don't have a rower, do the Airdyne or bike for 1 minute all out effort.
For B, load your sandbag with a weight that allows for an unbroken but tough 5-reps. The lateral jump is two feet leaving the ground at the same time on one side of the sandbag and two feet landing at the same time on the opposite side of the sandbag. Each jump is 1-rep. Score total rounds and additional reps. Begin each round where you left off at from the previous round. So if after 3 minutes you finished 3 rounds plus you finished 5 push ups in the 4th round, then you begin your next set at the 6th push up.