Warm Up
PVC Pass Through 30 sec
Kneeling Press Out 2 x 10
Half Kneeling Med Ball Slams 2 x 8 each
A1.Incline DB Bench Press 1 Warm Up Set
3 x 8-10 Work Sets with a 2 sec lower, lift EXPLOSIVE (cant go up in weight until you get ALL 3 works sets of 10 with the given weight you use)
A2. Flat Bench Fly Press Combo 3 x12
B1. Alternating Seated Dumbbell Shoulder Press 3 x 8-10 reps
B2. Face Pull to Y-Press x 12 reps
C1. Pause Close Grip Bench Press 3×12
C2. DB Pullover 3×12
Final 12 Minutes:
5 Explosive Med Ball Throws (*optional)
1 Minute Carry of choice