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

WORKOUT OF THE DAY