1) Barbell Bridge- 4x10 moderate to heavy load.
2) Bench Press- 5x5@60%, 65%, 70, and 2@75%.
3 Rounds
* 1 min rest between rounds
50 Lunges body weight
15 Dips
30 Russian Kettle Bell Swings 70,55
Mobility:
2 min straddle
2 min wall splits
2 min couch stretch