conditioning, Fitness, durability

Push and Pull

Floor press / bench press 

Work up to a  comfortable 3 RM in 10lb increases. (215×3)

Take off 20% and hit as many reps as you can with one or two left in the tank. (165×12)


Work up to a comfortable 2 RM in 20lb increments then do 3 sets. (345x2x3)

Back off set as above. 

Accessory work:

3 sets

Tricep pull downs x15
Banded rows x15

Banded lateral raises x15

Bicep curls x15

1.5 mi run