WEDNESDAY

Warmup

1:30 Machine of choice

:30 Banded Lat Straight into :30 Banded Chest Stretch (L)

:30 Banded Lat Straight into :30 Banded Chest Stretch (L)

:30/:30 Banded Hip Flexor

General Prep (4-6 min)  

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups 

5 Tempo Walkout Pushups

Specific Prep (10-12min)

Build to 65% on Bench Press

Go through DB Front Squat Technique

Conditioning

Fitness

Every 3:00 x 5 Sets

8 Bench Press

8 Dual DB Front Squats

4 Rope Up/Downs

Bench Press @ 60%

DB. 17.5/10

Performance

Every 3:00 x 5 Sets

8 Bench Press

8 Dual DB Front Squats

2 Rope Climbs

Bench Press @ 65%

DB. 22.5/15

Accessory (For Quality not for Time)

Part A.

Strict Pull-Ups

10-8-6-4-2

Plate Deficit Pushups

2-4-6-8-10

Part B.

3 Sets

12-15 Dumbbell Bicep Curls

15-20 Banded Tricep Press Downs