5 min warmup
Raw bench up to 145lbs
Shirted 185lbs, 205lbs, 225lbs
Working sets: 235lbs 2 x 1
- Close grip bench 145lbs 1 x 10
- Tricep rolling extensions (heavy) 3 x 8 - make sure your shoulders don't take over the movement
- GPP upper body sled work. Change the movement each time you turn around. Example: 100 ft of rows with the sled then 100ft back with overhead tricep extensions. Mix them up each time for 3 trips (6 different movements total)
- Side laterals x front raises 3 x 20/20
- Cable curls 3 x 10
- Band abductions 2 x failure
[youtube=https://www.youtube.com/watch?v=YnL-Lnx4uK8]
[youtube=https://www.youtube.com/watch?v=95bM1Y1Ux_0]