0:00 - 5:00
Buy-in: 100 partner wall ball sit ups 20/14 (alternating)
(If you finish before 5 minutes you can start on your team bench presses)

5:00 - 20:00 Bench press
1st 50 reps: 95/65
2nd 50 reps: 115/80
3rd 50 reps: 135/95
4th 50 reps: 155/105
Any remaining time: 185/125

0:00 - 5:00
Buy-in: 100 partner wall ball sit ups 20/14 (alternating)
(If you finish before 5 minutes you can start on your team bench presses)

5:00 - 20:00 Back & Bi's
1st 50 reps: db row 30/15 (each arm)
1st 50 reps: db curls 15/5 (each arm)
2nd 50 reps: db row 40/20
2nd 50 reps: db curl 20/10
3rd 50 reps: db row 50/25
3rd 50 reps: db curl 25/15
4th 50 reps: db row 55/30
4th 50 reps: db curl 30/20
Any remaining time: db row 60/35
or db curl 35/25

0:00 - 5:00
Buy-in: 100 partner wall ball sit ups 20/14 (alternating)
(If you finish before 5 minutes you can start on your team bench presses)

5:00 - 20:00 Back & Bi's
1st 50 reps: db front/side delts 5/2
1st 50 reps: db rear delts 5/2
1st 50 reps: Bulgarian split squats no weight
1st 50 reps: calf raises no weight
2nd 50 reps: db  front/side delts 10/5
2nd 50 reps: db rear delts 10/5
2nd 50 reps: Bulgarian split squats 10/5
2nd 50 reps: calf raises 10/5
3rd 50 reps: db front/side delts 10/5
3rd 50 reps: db rear delts 10/5
3rd 50 reps: Bulgarian split squats 15/10
3rd 50 reps: calf raises 15/10
4th 50 reps: db front/side delts 20/12
4th 50 reps: db rear delts 20/12
4th 50 reps: Bulgarian split squats 20/12
4th 50 reps: calf raises 20/12
Any remaining time: db front/side delts 25/15
& db rear delts 25/15
or
Bulgarian split squats 35/25 & calf raises 35/25