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)
