Warm Up
Arm circles forward and back
empty barbell press
3x5
balboas
3x8 light
smash upper outside of pec with lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row
empty barbell press
3x5
balboas
3x8 light
smash upper outside of pec with lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row
Conditioning
4 rounds
12 dumbbell snatch 70#/50# dumbbell
24 calorie row
12 dumbbell snatch 70#/50# dumbbell
24 calorie row
Strength
Incline dumbbell bench
4x10
Dumbbell incline flies
3x12
4x10
Dumbbell incline flies
3x12
Accessory
Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
4x10
Nordics
4x8
Strict toes to bar no kip
3x10