strength

Incline bench press
6-6-6-6-6-6

accessory

3 sets of
8-12 single arm DB bench
Sub max inverted rows (barbell on rack)
Max rep ring bicep curls

workout

5-4-3-2-1
Heavy power clean (novice 3*KB swings)
3-6-9-12-15
Burpee pull ups

pump

100 banded straight arm lat push downs each arm