Bench, Back & Triceps

WARMUP: UPPER & LOWER BODY MOBILITY

BENCH PRESS
3 Count Pause: 1 x 135lbs, 1 x 185lbs, 1 x 205lbs, 1 x 225lbs

HIGH REP BACK/SHOULDERS/TRIS
2 TRI-SETS
Chest Supported Rows: 50 x 25lbs
Under Grip Arrows: 50 x 25lbs
Light Behind the Neck Press: 50 x 65lbs

5 TRICEP SUPERSETS
Dumbbell Rollbacks: 15 x 30lbs
Ring Dips: 15 reps

BACK SQUAT
*5 Count Pause: 1 x 135lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs, 1 x 305lbs

LOW BACK & CORE GPP
90 Degree Back Extensions:
3 sets of 15 reps
Stiff Leg Dumbbell DL:
3 sets of 15 reps

Ab Wheels: 4 sets of 25 reps

CONDITIONING:
4 Rounds
250m Row
1/2 Mile Assault Bike

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