Warm Up
3 Rounds
6 Alt T push ups
6 Pause Hip Bridges
6 Prone Plate Retract& Press*
6 Squat to Bootstrappers
Strength
Bench Press (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work:3×8 at same weight
4 Rounds NFT
Max Dips (Ring/Bar/box)
8-10 Single Arm DB Rows/side
2 Rounds NFT
10 DB Zottman curls
25 Band Pressdowns
