Strength
Bench Press (3×5 @ 75-80%)
Warm-up 2-3 sets before starting working sets. All working sets at SAME WEIGHT. If you don’t have a 1RM, add 5 lbs from last week.
Barbell Row (3×8 )
Rounds 1&3: Supinated (underhand) Grip
Round 2: Pronated (regular overhand) Grip
Choose a weight that you can maintain good form throughout but is difficult for the last few reps
Conditioning
AMRAP 9 minutes:
Partner A: 20 Box Step-Ups holding DBs (35+/25+)
Partner B: Max Ball Slams until Partner A is done — full extension at top! (35+/25+)
Must hand the slam ball to your partner to switch. Score is # ball slams completed AS A PAIR (count consecutively, running total)
Cash-Out / Cool Down
Couch Stretch, 2 min/side
then, Lax Ball Mobility – at least 1 min/side on all:
A) Pec Smash against rack or floor
B) Shoulder External Rotation Smash on floor
C) Lat Smash on floor