Speed Bench: 9 x 3, 40-50% + bands
Wobbly Bar Bench: heavy 4 x 6-8
A1. DB Shoulder Complex 4 x 8*
A2. Lat Complex 4 x 8**
*Lateral Raise, Front Raise, Bent Over Lateral Raise, Press
**Chest Supported Rows: Wide Grip, Neutral Grip, Close Grip, Wide Grip Pull-downs
5 Round Finisher:
15 No Push-up Burpees
20 Hovers, V's, Bikes
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