| Warm up |
| 2x: Bear crawl >< + plank wave push ups x 5 + down dog/cobra x 5 2x: Slider push pulls >< + DB Strict Press x 12 + Bent fly with plates x 12 |
| Strength |
| From Rack: Strict Press: 8-8-8 Push Press: 5-5-5 Push Jerk: 3-3-3 (heavy!) Between sets work ab rollouts, curls, ab work, stretch, whatever you would like. |
| Work |
| 1) 6x: Row Sprints x 30s/30s 2) 4x: Plank rotation to press x 5/5 + Chin ups x 8 + DB Single arm Bench press x 8/8 |
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