Warm Up (Strenght Day)
2 rounds
2 min cardio
20 band pull aparts
20 shoulder taps
10-20 barbell bench press
10-20 ring rows

Strenght
5 sets
Strict Press 10-8-6-6-6, perform 6-10 box jumps right after
rest 2-3 min bwn sets

Accessory Work
3-4 sets
6-12 filly press
10-12 goblet squats
rest 1.5-2.5 min bwn sets
then
3-4 sets
10-20s l-sit hold
10-20s hollow rocks
1.5-2.5 min bwn sets