This workout goes with the post from Monday. Unlike Monday this workout all of the upper body exercises will be low rep and very heavy.

A1) Speed squats-20 reps
A2) Pullup-medium grip -6 reps, 6 sec hold top of each
A3) Dynamic Lateral lunges alternating sides  ( no weight)-12 each exploding
A4) Face down on incline bench w dumbbells, rows w palms facing behind you-6 reps
A5) Chops with med ball-10 each each side
4 rounds with no rest to 90sec depending on your level

B1) Hamstring curl w valsides or towels or ball-15 reps
B2) Shoulder press w barbell in ground ( landmine setup )-6 reps each neutral grip
B3) Backwards band walks-15 each leg ( step back and out )
B4) Reverse grip row seated straight bar-6 reps
B5) Ab rollout with wheel -10 each
4 rounds with no rest to 90sec depending on your level