In Gym

bench press 7-7-7-7-7 *Begin each round every 5 minutes. Between each round, complete 10-20x wall ball @ 20/14-lbs., 10/9-ft. target. then, 2-3 sets for quality: pushup drop set: 10x unbroken pushup option (deficit, regular, incline, kneeling) + 5-10x pushup, 1 level easier