Warmup: Active Stretching, 25 pushups, 10 pullups, warm up to your 5 rep max for incline press
Strength: Incline press 6 sets of 5 at 5RM (start with a high angle on incline and the reduce the angle after 2 sets...repeat) superset with 10 burpee jump pullups and 30 slow count flutter kicks
High Intensity: complete as fast as you can. 50 incline dumbbell press, 50 clap pushups, 50 cable decline fly, 50 inverse rows
Cardio: complete a 1600m worth of 100m sprints
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