Sled Drag Rows 100 reps
Sled Drag Scarecrows 100 reps
Bend Over band pull aparts 100 reps
1 arm DB Row 4x10
40 pullups

LIFT

Bench + 90lbs Resistance Band
Warm warm warm work to 1RM (Video to be posted)

Bench 3x10 with 90lbs resistance band

Bench 3 board press 3x5 with resistance band

Ball Toss
5 sets 1 min off 1 min on. 12lbs medicine ball

345lbs + 90lbs Resistence band

Accessory Work

Shoulder Press
DB Warmup 3x20
DB Working Sets 5x10
Db Front Raises 3x15
Db Rear Delts 3x10

Pullups 5x6-10

Tricep Skull Crushers 5x10
Db Kick Backs 5x~12

Bicep Curl
3x6


Tomorrow: Max Effort DL and Speed Squats

Heavy Side Bends x50
Stiff Leg DB DL 5x10
Hyper Extensions 3x10
Speed Squats with resist band 8x2

Rack Pulls work to 1RM
Then 3x5 working sets

Sled Drag 3 sets down and back
Glute ham Raise 3x10
DL 65% 5/5
Reverse band Squat 1RM
Front Squat 5x5
Back Attack 3 sets
Hyper Extensions 5 sets
Plyo Swing 3 sets