Warmup
Sled Sprints:  2 sets of 5 reps of 10 yards w/ 20# sled + 25# (45# total) - :20 rest b/w reps, 3:00 rest b/w sets
Box Jumps:  2 sets of 3 reps @ 43"
Pushups onto box:  2 sets of 3 reps @ 20" boxes
Explosive throws:  10 OHB @ 10#, 10 scoop @ 10#
Bench:
145# x5
155# x5
170# x5
185# x5
195# x10
Front Squat:
115# x10
130# x10
140# x10
DB Rows:  3 sets of 15 reps @ 50#
Grappler press & hip escape:  10 sets of 3 reps each side @ 45# bar + 25# (70# total)
Arm over arm prowler pull:  10 sets of 6 reps @ 75# prowler + 70# (145# total) w/ :30 rest b/w sets
Grappler twists:  10 sets of 3 reps each side @ 45# bar + 25# (70# total) w/ :30 rest b/w sets