10/9 Back

Green band pull apart

4x25

YWT holds (20 seconds each)

3x2

Burns so bad!

Alternating sets:

Y handcuffs 

2x15

Orange band face pull

40/30

Bent over KB row

20 10

24 2x10

Green band face pull to Cuban press

3x10

8/9 Bench with Oscar (free)

74.9

Bench

60 7/7/6

HS incline

20 each 4x10

Vault push up / jump through 

4x10

Shoulders and chest so dead by here. 

7/9 Squat with Oscar (10/10)

75.5

Squat

20 10/7

60 6/10

100 6

Static lunge 

30 3x10

Bosu ball leg raise

3x10

3/9 Deadlift with Oscar (9/10)

Deadlift

100 8/7/8

Reset each rep. Focus on speed and controlled eccentric. 

Hyper

2x

Hanging leg raise

3x10

1/9 Chest with Oscar (8/10)

Bench

60 6/4

Kneeling overhead tricep extension 

15 3x8

30 incline DB fly

12.5