Me, Tom, David Silver from 90210, Ant, Jody
Warmup: Foot MFR, Toe Pulls, Z-Drills, ASLR, Segmental Rolling, Pressups, TYWLM, Indian Clubs
Bench Press (pinky on the ring)
5s up to 135+80 bands
4×3 185+80 bands
Inverted Row / Incline Extensions-Elbows Out / Band Pull Aparts
BW Bent Knee x20, BW Decline 3×10
20 1×15, 30 1×15, 40 1×15, 55 1×8
1-side Miniband 3×15
Bench Gauntlet (pinky on ring, 1-3-5 Board)
5 reps ea 135+50 chains
5 reps ea 185+70 chains
Assistance
Armbar 20kg 3×5
Z-Drills – Sidelying Hip ABD circles
Indian Clubs – 2# Movement 1
