Strength
A1 – Bench press
-5 x 3 @ 90%
*Build up to 90% of your 1RM
*Stay at that weight for 5 sets, completing 3 reps every set.
*Rest at least 2 minutes between sets
A2 – KB/DB pullover on medball
-3 x 10
Workout
5RFT
15 KB Swings (70/53)
10 Box jumps (24/20″)
Mobility
Foam roll Lats – 1 min/arm
Foam roll quads – 1 min/leg