monday

Warm-Up
20 Minute Stationary Bike

Push Press
5-5-5

Rest 3 minutes

For time:
100 Push Press (95#)
Run 200 meters + 5 Burpees each time the bar drops.

Cool down and static stretch

Then laugh my ass off at this jerk's blog.
http://www.unonymousthoughts.blogspot.com/