Warmup 2 sets:
Kneeling landmine x 8
Plate pullover with 90/90 breathing
Scap push ups
KB corkscrew
Band pull aparts
Bench: 5 second negative, full 3 second pause on chest, 0 sec rest at top. This is hard. 7/5/5/4/3/3/3/3
Stamina - note: every now and then my program suggests something so outside of what I'm capable of. In theory this was:
5 sets
10 power cleans
10 push press
Every time the bar touches the floor (outside of a quick pause on the power clean) you do 5 brupees
Also they suggest 185lbs for this so...fuck that.
What I ended up doing was:
5 sets
10 power cleans
10 push press
5 push up when bar stopped
Had to lower the weight after 20 reps from what I started with.
1/2 mile run