STRENGTH

10×4 banded bench press

Band Tension (1RM<150=ORANGE, 1RM<250=RED, 1RM>250=BLUE)

30 seconds rest in between sets

5×10 at 50% of bench weight

superset with

5×10 pendlay row

METCON

10-9-8-7-6-5-4-3-2-1

plyo push-up

chest to bar pull-up

wall ball (20/16)