Warm-Up:
Partner Bag Work
Strength:
Speed Bench: 9 x 3, 40% + bands
--Work up in weight the last 3 sets (no maxing!)
Press: 5 x 3
A1. Chest Supported Rows: 3 x 8
A2. DB RS Press: 3 x 12
Conditioning:
5 RFT:
10 Push Press 115/75#
20 Lateral Jumps over bar (left+right = 2 reps)
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