5 x 5 @ 75% of 1RM
Rest as needed between sets. Position considered, attempt to stay at 75% throughout. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then, 2 rounds of:
20 Slam ball (10lb. W, 20lb. M)
15 Slam ball (20lb. W, 30lb. M)
10 Slam ball (30lb. W, 40lb. M)
5 Slam ball (40lb. W, 50lb. M)
5 Walking inchworm
Each set of slam ball is followed by 3-5 breaths rest (not to exceed :10 sec.). Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.
And then, 5 aggressive rounds of:
5 Plyometric push-up
(Up to) :20 sec. rest
Scale push-up to ability in each round- get out what you put in.