Banded Broad Jumps x10

Explosive Push Ups x5 each way

Band Thrusters

Pause Bench Press, Working to a heavy set of 3 (Pause on chest must be 3 seconds)

Pause Squats 5 sets 5, 5, 5, 3, 3 (Pause on bottom must be 3 seconds)

Bench Press Drop Set (5 Drops) x1 Set

Three Plate Shoulder Burn Out 10 reps though 1, x1 Set