Speed Bench: 9 x 3, 40-50% + bands
Bench: 70% x max reps
CG 3-Board Bench: sets of 3
--Then max reps with previous 70% weight
Seated Cable Rows: 4 x 8
A1. Tri's: 4 x 20
A2. DB Side Raises: 5 x 10
5 sets:
Plate Complex x 10 reps each or 5 reps with 100# plate
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