No vest.
Treadmill intervals, 6mph work speed, 3mph rest, 15 minutes
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Incline Bench Press, 135#, 1x5, 185#, 2x8
Hang Squat Cleans, 135#, 3x5
Pull ups to failure, body weight, 1 or 2 sets, weighted, 25#, 3-4 sets
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