| Warm Up | Sets | Reps | |||
| farmers walk | 2 | 30 yard | |||
| bird dogs | 3 | 5 | |||
| rolling planks | 2 | 10 | |||
| Glute bridge | 3 | 10 | |||
| Exercise: | % or RPE | Sets | Reps | ||
| straight bar bench | 75% | 6 | 3 | ||
| Equipment: | |||||
| 3bd bench | Sets | Reps | |||
| Equipment: | RPE 6 | 5 | 8 | ||
| vs mini bands | |||||
| blast strap rows | Sets | Reps | |||
| 90 second RI | 3 | 12 | |||
| dips | Sets | Reps | |||
| 90 second RI | 4 | 8 | |||
| band chest flyes | Reps | ||||
| AMAP per set | 50 | ||||
| wide grip pulldowns | Sets | Reps | |||
| 90 second RI | 5 | 15 | |||
| Band Face pulls | Sets | Reps | |||
| 2 | 25 | ||||