STRENGTH
Main Lift
Bench Press
6-4-4-4 75%, 80%, 85% %, 90%
Extra
Medball Chest Pass with Partner 4 x 20
Bench Dip 4 x 12
CONDITIONING
21-15-9
Pull Up
Front Squat (115/75)
Jumping Split Lunge (r/l = 1)
CORE/MOBILITY
1 Min Scorpion
1 Min Pigeon
2 Min Hollow Body Hold