Warmup: Winter
Skill/Chalk: Bench Press
Strength/Speed Strength: Bench Press, moderate weight for 10 x 3
Assistance Circuit (After Bench): 4 rounds of…
1) Heavy Barbell or KB rows, sets of 6-8
2) Weight Plate Situps, 10-15
3) Jumprope/Bike 90 seconds
Conditioning: 4-6 sprints
