WARMUP
400 run
dynamic stretch
red line mobility
dynamic stretch
red line mobility
BENCH PRESS
BENCH PRESS
50x5
60x5
70x5
75x3
80x3
85x3
90x1
90x1
90x1+
50x5
60x5
70x5
75x3
80x3
85x3
90x1
90x1
90x1+
5 RFT
5 Clean 155/105,135/95,115/75, 95/65
10 Push Up
15 Jump Squat
10 Push Up
15 Jump Squat
21-15-9
21 Bar Biceps
21 Bar Triceps
21 Bar Biceps
21 Bar Triceps
15 Bar Biceps
15 Bar Triceps
9 Bar Biceps
9 Bar Triceps
