1A Max 3 chain bench
w/u to 236 + 120lb chains x2
286 + 120lb chains x2
326 + 120lb chains x1
376 + 120lb chains x1
405 + 120lb chains x1
2A DB roll backs 3x8 to 70lbs
3A Reverse Average Band skull crushers to 185
4A Average band pushdowns 1x150
5A Incline Side Laterals 4x12
6A Abs max rep hanging knee up one per side then down the middle 3 sets
7A 3x band holds for isometric contraction on abs
8A 3 sets of sled 50 yards forward and backward
w/u to 236 + 120lb chains x2
286 + 120lb chains x2
326 + 120lb chains x1
376 + 120lb chains x1
405 + 120lb chains x1
2A DB roll backs 3x8 to 70lbs
3A Reverse Average Band skull crushers to 185
4A Average band pushdowns 1x150
5A Incline Side Laterals 4x12
6A Abs max rep hanging knee up one per side then down the middle 3 sets
7A 3x band holds for isometric contraction on abs
8A 3 sets of sled 50 yards forward and backward
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