Warm Up

Pull aparts w/purple band, 100 reps (50, 50)
Face pulls, 100 reps (25,25,25,25)

Main Workout

DE Bench (accelerate from pins) to 3RM
@bar – 1 set 5 reps
@65 – 1 set, 5 reps
@85 – 1 set, 3 reps
@105 – 1 set, 3 reps
@125 – 1 set, 3 reps
@135 – 1 set, 3 reps
@185 – 1 set, 3 reps
@205 – failed…

Accessory

K-Bell press – @35, 5 sets, 8 reps
Lateral raises – @15, 5 sets, 10 reps
Lateral wood chops w/red band, 5 sets, 15 reps
Push ups w/red Slingshot, 50 reps (15, 15, 10, 10, 5)

Shoulder horn: @5 – 200 reps (50, 50, 50, 50)
Hammer curls: @20 – 200 reps (25, 25, 25, 25, 25, 25, 25, 25)
Bench (w/sling shot): @185 – 15 sets, 3 reps (pause w/acceleration)
DB Rows: @70 – 3 sets, amrap (as many reps as possible)

Bench (5RM):
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 5 reps
@205 – 1 set, 5 reps
@215 – 1 set, 3 reps …failed
D/B shoulder press: @20 – 5 sets, 15 reps
D/B triceps French press: @20 – 100 reps (20, 15, 15, 15, 15, 15, 15)
Blast strap pull ups: 5 sets, max reps …total was somewhere above 100

C/S Row: @25 – 5 sets, 15 reps of each
– Scapula contraction
– Full row
Dynamic Bench (w/Sling Shot) pause & explode:
@125 – 15 sets, 3 reps
Collar horn: @5 – 100 reps (25, 25, 25, 25)
Hammer curls: @20 – 100 reps (25, 25, 25, 25)

Floor presses to 3RM:
@45 – 1 set, 10 reps
@95 – 1 set, 5 reps
@135 – 1 set, 5 reps
@185 – 1 set, 3 reps
@205 – 1 set, 3 reps
@225 – 1 set, 2 reps …failed
80% for max reps: 1 set, 12 reps
Sled face pulss: @70 – 100 steps/reps down
Sled pull aparts: @70 – 100 steps/reps back
DB shrugs: @80 – 3 sets, 30 reps
DB rows: @65 – 3 sets, 15 reps

Sit ups: 15, Push ups: 10
Bench (w/@60 chains):
@45 – 1 set, 5 reps
@95 – 1 set, 5 reps
@135 – 1 set, 3 reps
@155 – 10 sets, 3 reps
Super set, Hammer Curls: @35 – 10 reps
Pin press: @155 – 70 reps
Shoulder strap pull ups: 70 reps

800M Run
Shoulder harness lifts (sub for chin-up): 10 sets, 10 reps
EZ Bar curl: @75 – 10 sets, 5 reps
Bench:
@45 – 1 set, 15 reps
@95 – 1 set, 15 reps
@135 – 1 set, 15 reps
@155 – 3 sets, 15 reps
@135 – 1 set, 15 reps
Incline fly: @35 – 3 sets, 8 reps
Rev BB power clean (from deadlift stance): @95 – 3 sets, 10 reps
Triceps pull downs: @120 – 5 sets, 10 reps

Dynamic Bench:
@45 – 1 set, 10 reps
@95 – 1 set, 5 reps
@135 – 1 set, 3 reps
@185 – 1 set, 3 reps
@225 – 1 set, 3 reps …too slow
@185 – 9 sets, 3 reps
Superset with elbow strap pull-ups: 8 reps between each bench set
Prowler lunges: @90 – 10+ sets, 5 reps
Lateral raises: @20 – 3 sets, 6 reps

Bench:
@95 – 1 set, 5 reps
@135 – 5 sets, 12 reps
Knees to elbows: 10 sets, 10 reps
Incline flys:
@40 – 1 set, 12 reps
@30 – 2 sets, 15 reps
Dips: 40 …with no bosu ball
Concentration curls: @20 – 5 sets, 15 reps
EZ-bar curls: @75 – 5 sets, 10 reps

Sled press: @100 – 10 reps, 20 paces
Incline flys: @40 – 3 sets, 12 reps
Hammer curls:
@25 – 3 sets, 8 reps
@30 – 3 sets, 8 reps
@35 – 3 sets, 8 reps
EZ bar preacher curls:
@45 – 1 set, 8 reps
@75 – 2 sets, 8 reps
Blast strap pull aparts: 3 sets, 15 reps
Blast strap face pulls: 3 sets, 15 reps