Strength: Bench Press 4,4,3,3,3,2,2 * Starting @ 60% and build to heavy 2 Accessory : 4 x 6 Wide Grip Strict Pull up Condtioning :...

Midline : 3 rds 20 Crunch 20 Sec Hollow Hold 20 Mountain Climber Strength : Press 4x 4 Strict @ 70-80% 2 x 10 @ above weight Push Press...

Strength : Front Squat 4 x 4 @ 70% 2 x 3 @ 75-80% Accessory: KB/DB Step Ups on 20” box 3 x 8 Condtioning : For Time Run 600 m 21-15-9...