Strength
A1 – Bench press
-Build to a Heavy 5, then repeat that same weight 2-3 more sets
A2 – Trap-3 Raise – use Crossover Symmetry OR change plate
3 x 10/arm
Workout
9 min AMRAP
3 Box jumps (30/24)
6 1-DB Renegade Rows/alternating (45/30)
12 DB Push press/total (6R/6L)
Accessory Work
3 rounds
8 DB Pullover
8 DB High pull w pause /reps per arm
*light/med DB for both movements