Strength
Press 5 - 3 - 1+
5 @ 75% of 90% of your 1 RM
3 @ 85% of 90% of your 1 RM
1+ @ 95% of 90% of your 1 RM
Accessory
Seated DB Press 3 x 10
Standing BB Curl 3 x 10
Calisthenics
20 Hollow Rock
:15 Hanging L-Sit
10 V-Up
Conditioning
5 rounds
10 Ring Row
20 Sit up
30 Double Under