WARM UP
5 Rounds
25 x Barbell Bench Press
25 x Banded Face Pull
25 x Banded Tricep Push Down
*10-12 minutes to get it all done, no rest between sets or reps
TRAIN
3 x 6 Ball Slam
30 sec rest between sets
5 x 3 Bench Press At 80-85% 1RM
2-3 min rest between sets
3 x 10 DB Strict Press (each arm)
Plus 10 x Banded Pull Aparts
1 min rest between sets
TIER 1 FINISHER
5 Sets
15 x Seated Banded Shoulder Press
20 x Push Up
100m Farmers Carry
1 min rest between sets
TIER 2 FINISHER
5 Sets
10 x Seated Banded Shoulder Press
10 x Push Up
50m Farmers Carry
2 min rest between sets
