STRENGTH
Main Lift
Bench Press
10-8-6-4 start at 65% or heavier than last week
DB Work
DB Lat Pull Over 3 x 8
Bench Dip 3 x 8 – 12
CONDITIONING
Every 3 Min for 15 Min
10 KB Sumo Deadlift High Pull (70/53)
400M Run
CORE/MOBILITY
1 Min Twisted Cross
1 Min Downward Dog