STRENGTH
Bench Press
4 @ 80%, 3 @ 87%, 2 @ 95%
Warm up sets: 10 empty bar, 6 @ 50%, 5 @ 60%, 4 @ 70%
CONDITIONING
For Time
15-12-9-6-3
DB Thrusters (40/25)
300Ft Shuttle Run (50 ft down/50 ft back x 3)
CORE/MOBILITY
1 Min Lying Side Twist
:30 PVC Behind Back Archer Hold
30 Hollow Rocks
GYMNASTICS BONUS
30 Reps Hollow Body PVC Lat Pull (on the ground)