MOE : STR

S w/u

-

Dislocates

3x10 sqt

-

5x GS + 5x RDL + 5x OHP + 5x Pull up

3-5rds

-

MOE: Bench press or OHP

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80%

1x2 @ 90% * Test 1Rm if its the day

-

DL & BS

1X10 @ 30-50%

4x5 @ 50-70%

-

100x mace 360

100x triceps band extension

3x30m DB lunge