STRENGTH
Main Lift
Bench Press 8-6-4-4
70%, 75%, 80%, 85%
Extra Work
Banded Bent Over Row 3 x 12
Triangle Push Up 3 x 5 to 10 reps with 2 count decent
CONDITIONING
For Time
400M Run
25 DB Clusters (40/25)
25 Box Jump Overs (24/20)
400M Run
CORE/MOBILITY
1 Min Pigeon
1 Min Downward Dog
50 Hollow Rocks