GPP

Standard Warm Up:

30x dislocates 

30x pull apart

2x10 bird dog

WARM UP:

3x10 Curl to OHP

3x10 chest supported I-Y-T

3x10 scalp 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 Williams Press

3x5 Pull Up

3x12 T-bar row

CORE:

5 min FLR

COOLDOWN:

100x Tri Push

100x Face Pull