7/18/24 bench press/ Front squat

Warm up

3 rounds

5/4 Cal Bike

5 Box Jumps

5/5 Bottons Up KB Bench Press

STRENGTH

CIANT SET

Max Pull Ups

Bench Press → Heavy 2

5/5 Lateral Lunges

10 Russian Twists

Then

Every 30 Seconds x 7 Rounds

3 Banch Presses Rx 60% Heay 2

- GIANT SET

Max Chin UpS

Front Squat → Heavy 2

Max Deficit Push ups

Then

Every 30 Seconds x7 Rounds

3 Front Squats Rx 60% Heavy 2