1. Floor/ Bench Press:

50% x 5

60% x 4

70% x 3

80% x 2

heavy single

 

2. 3 Rounds:

  • Prowler x down + back
  • JM Press x 10
  • DB Bent over Row x 10
  • Plate Front Raise x 10
  • SB Pikes x 10
  • Biceps curls x 10