Monday
1.) Build up to a 5rm Bench Press.

Metabolic Conditioning
With a partner complete 4 rounds:

Row 500 M(Partner holds 2 kettle bells in front rack @ 55,35).
50 Partner Alternating Push Ups(One push up back and forth).
30 Burpees (Partner in front ring support while other partner does burpees).
50 Air Squats(Partner holds barbell over head @95,65).

Today is meant to start the week off on a good vibe. Have fun, work hard and move well.