A. Explosive Push Ups: 10 Sets – 2 Reps (Can Build Over Sets – Force Production and Speed MAIN FOCUS

A. Bench Press: 3RM

B. Drop 75% of A: 3 Sets – 5-8+ Reps


10 Minute EMOM

5 Pronated Grip BB Rows (AHAP)

5 Ring Dips (Weighted)


1. 5 Minute EMOM

5 Rear Delt Raise (AHAP)

5 Side Delt Raise (AHAP)

*Both exercises done within minute

2. Weighted Planks: 3 Sets – Max Weight / Max Time (Minimum 1:00 hold)

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