WG AnG + Power Endurance

2 X 10 DB front raises
2 X 10 DB side raises
1-5-1 pronated pull-up ladder
3 X 10 push ups

 

then,

 

5 sets @ very very hard effort;

bench press @ 75% BW - AMRAP (-1)
 rest 20-30 seconds
200m row sprint

full recovery between sets (low HR, lactic acid subsided, etc.) 

 

rest 5-10 minutes, then.

 

tabata air squats - total score (8 intervals worth)

 

post load and times for each bench press/row set to comments