A. Dynamic Bench Press: 3×15 @ 55%
B. 60s banded Bench Press
C. Pull Ups/Pulldowns
Option 1: 3 Rep Max in 10min
Option 2: 3 reps every 30s for 10:00
D. 1 set 60s of Sandbag onto Box – fastest pace possible. Start with a suicide pace and increase continously… Be your own judge.
Assistance Work:One leg Oblique OpenerTabata side Plank A) 2 rounds of:Banded decline bench press 90 sec B) In teams of 2:Incline bb bench press 100