1.  Floor/ Bench Press:

50% x 10

60% x 8

70% x 5 x 3*

*superset w/ 3  sets of SL Bench Squat x 5 each leg

 

2.  3 Rounds for quality:

  • Seated DB strict press x 10
  • SL Calf Raise x 10 + 10
  • Horizontal/ BW Row x 5-10

 

3.  3 Rounds OTM: 30 sec ON: 30 sec OFF

  • Reverse Lunges
  • Biceps Curls
  • Lateral Cone Hops
  • Dips