[Warm-up]
•10/10 pec smash with ball
•10/10 DB/KB Halos
•10 PVC Pass thrus
•50 Banded tricep ext (light)/20 bench dips
•10 Bar only Bench Press
Then, Every 1:30 for 4:30
Set 1: 5 Bench Press (Light)
Set 2: 5 Bench Press (Medium)
Set 3: 5 Bench Press (Medium- Heavy)
[Strength]
A.) Complete 10 Rounds of:
•10 Bench Press (Must be unbroken)
*Rest as needed in order to get 10 reps unbroken each time. Can adjust weight as you progress through this one. I would recommend starting high then decrease as you go as needed to finish. Set does not count if you have to re-rack during your set of 10.
*Score total accumulated weight lifted across all 10 sets. (10 sets of 10 @ 135lbs = 13,500lbs)
B.) Complete 4 Rounds of:
•10-20 Incline DB Bench Press (as slow as possible)
*Rest 1min between each round. (Sub slow push ups if no DBs or Incline Bench)
C.) 3 Rounds of:
• 20 Incline DB Hex Press (Light)
• Max standing Band chest Flys or Light DB chest Flys
*Rest 1min
[Core]
Complete 3 Rounds of:
• 20 Hanging knee raises (Weighted if you can) or 20 V-ups
*Rest 1min
