- 10x3 @220 LEGLESS SPEED BENCH -MONSTER MINI BANDS
- 1x3 @330 LEGLESS BENCH PRESS (TOWEL PAUSE)
- 2x3 @352 LEGLESS BENCHPRESS (TOWEL PAUSE)
- 1x5 @352 LEGLESS BENCH PRESS (TOWEL PAUSE)
- 3x15 @220 CLOSE GRIP LEGLESS BENCH PRESS
- 3x20 LAT PULL DOWNS
- 3x20 1ARM LOW ROWS
- 100 TRICEP PUSH DOWNS
- 4x2 BACK SQUATS @375 BELTLESS -REST 1 MINUTE
- 15x1 DEADLIFTS @430 -REST 30 SECONDS
- 4x15 POWER SHRUGS @397
- 3x6 MEADOWS ROWS @200
- 3x10 GHR @55
- 3x2 @400 PAUSE BENCH PRESS
- 1x2 @407 PAUSE BENCH PRESS
- 1x3 @420 SLINGSHOT BENCH
- 1 @465 SLINGSHOT BENCH
- 1 @485 SLINGSHOT BENCH
- 1@496 SLINGSHOT BENCH
- 3x15 LAT PULL DOWNS
- 3x10 L/R 1ARM LAT PULL DOWNS
- 3x20 FACE PULLS
- 100 TRICEP EXTENSIONS
- 1X3 @440 LIGHT REVERSE BAND BACK SQUAT
- 1X2 @507 LIGHT REVERSE BAND BACK SQUAT
- 1X2 @530 LIGHT REVERSE BAND BACK SQUAT
- 1X1 @551 LIGHT REVERSE BAND BACK SQUAT
- 2X3 @507 LIGHT REVERSE BAND BACK SQUAT
- 3X20 GLUTE HAM RAISE (PAUSE AT TOP)
- 125 STANDING BANDED CRUNCHES
- 1x2 @403 PAUSED BENCH PRESS
- 1x1 @419 BENCH PRESS
- 4x3 @381 BENCH PRESS PAUSED
- 4x20 PAUSED (TOP & BOTTOM) BW DIPS
- 4x25 TRICEP PUSHDOWNS (FAT ROPE)
- 3x30 FACE PULLS (FAT ROPE)
- 4x10 PULL-UPS
- 10x3 SPEED SQUATS @220 + BLUE MONSTER MINI BANDS
- 4x3 @330 BELTLESS SQUATS
- 4x20 GLUTE HAM RAISES
- 4x30 BANDED STANDING CRUNCHES
- 8x3 SPEED BENCH @265 + MONSTER MINI BANDS
- 3x6 BENCH PRESS @352
- 3x15 LEGLESS CLOSE GRIP BENCH @220
- 4x20 FACE PULLS @90
- 3x20 1ARM LAT PULL DOWNS (BOTH ARMS)
- 4x25 FAT ROPE TRICEP PUSH DOWNS