September 18th, 2017

Warm-up
Dynamic line Drill 2x
+
5 reps after each line drill sequence
(toe touch , Squat, lift arms, stand "stretch")
- i.e. Squat Warm-Up
Activation
EMOM10
Min 1 - Goblet Squat Hold 20 sec + 5 push-ups
Min 2 - Max strict Pull Ups or Chin Ups
Strength 1
A. Front Squat
Pre-Sets - 2 to 3 warm up sets ... then
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%
Of your 90% !
Strength 2
B1 - 1 arm DB Step Up to rev Lunge 3 x 5/5 (right & left)
B2 - DB Mechanical Advantage Drop Set Bench
3 x 6/8/10
6 reps Seated OH Press
8 reps incline bench
10 reps flat bench

**(perform all 3 bench exercises in a row) (adjust bench, then go right into next exercise with little to no rest)
*** Use sane weight for all 3 exercises