GPP

Standard Warm Up:

30x banded dislocates 

30x banded pull apart

2x10 bird dog

WARM UP:

3x10 lateral DB Raise

3x10 chainsaw row

3x6 Hindu push up

FOCUS:

Warm up Bench Press to 70%+

*if all reps were hit, increase working sets by 5#

5x5 @ 70% (+5#)

2-3 min rest

ACCESSORY:

3x12 rolling tri Press

3x5 Pull Up

3x12 kb z-press

CORE:

5 min FLR

COOLDOWN:

100x Tri Push

100x Face Pull