Warmup:
5 min airdyne
5 min lacrose ball(s) and bands
5 min airdyne
Main:
Press heavy single : x 10, x 5, x 3, 3 x 1
80# max rep into max rep pushpress x 2
Assistance and core:
3 x strict muscle up ( no kip)
Shirtless row x 300m with 5plates
5 x 5 weighted pullups, 10 weighted pushups, 20 pistols
Hammer Curls 3 x 5
150 band standing abs
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