Speed bench
Speed spoto press
Double light bands
185x3x8 sets
DB bench
100x20
130x10x3 sets
Rolling DB tricep ext
4x10
Banded rear delts
2x20
John Wolf at the Onnit Academy was putting on a Level 1 certification- learning proper movement patterns while incorporating steel maces, KB's, etc. It was a great learning experience that provided a different perspective than I'm used to seeing in the powerlifting world.