Strength

Press

5 - 5 - 5 @ 40, 50, 60% of your TM

Accessory

Banded Lat Pull Down 2 x 20

DB Bent over Row 2 x 15 e/a

Calisthenics

3 rounds

20 Lateral MB Toss

20 Russian Twist

1:00 Lateral Plank

Conditioning

OTM for 8:00

5 Devils Press