A. Bench Press -@32X1 to 3.3.3 cluster
B1: standing box jump x 2 x 6-7.
B2: Strict hspu – 3/1” deficit (-2) x 3 sets
C. Db sa row – 8-10 reps x 4 sets
D. Bike
3 min hard
Rest 3
6 min hard
Rest 3
3 min hard
Rest 1 min
:30 / :30 x 5 min
E. Becomplete
1. 5 heavy hang power + :45 ski erg – rest 4:30 x 3/4 rds
2. 100 rear bent over db flys
3. Crossover symmetry and scap work