AD:
A1. Close Grip Bench Press 3-5 @ 40X1 Rest 20 Sec
A2. Seated Med Ball Throw 3-5; Rest 2 Min x 4
B. DB Tricep Extensions 8-10 @ 20X1; Rest 90 Sec x 4

L1:
A. Back Squat- Heavy 4 *try to add 5-10lbs from last weeks heavy 5
B. DB Tricep Extensions 8-10 @ 20X1; Rest 90 Sec x 4
+
10 Min AMRAP
10 KB Swings
10 Box Jumps- Step Down

L2/L3:A. 3-5 High Box Jumps; Rest 2 Min x 5
B1. Weighted Pull Ups (med pronated grip) 5,5,5 @ 20X1 Rest 20 Seconds
B2. Chest 2 Bar Pull Ups x 10; Rest 3 Min x 3
+
AirDyne Sprints- 60 Sec @ 100%
Rest 7 Min x 3