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)
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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)
