A) Main Strength

Bench press progression

Build up to a heavy single in 2 waves:

5-3-1; 3-2-1(+2-5x1)

• Start around 60% or moderate and add weight each set.
• The second wave should be heavier than the first one.
• Add a few singles at the end to establish a good 1RM.

B) Accessory Strength

4 sets
8/8 seated Filly press
8/8 alternating KB gorilla rows

• Moderate-heavy weights.

C) Finisher with a partner

AMRAP 10 mins
Max distance double DB gun walk

• Each person complete 10 push ups to switch in.