PART A
E2:30MOM x 8 sets
5 x bench press 45% + 10 band pull-aparts
5 x bench press 55% + 10 band pull-aparts
5 x bench press 65% + 10 band pull-aparts
5 x bench press 70-75% + 10 band pull-aparts
3 x bench press 80% + 10 band pull-aparts
3 x bench press 85% + 10 band pull-aparts
3 x bench press 90% + 10 band pull-aparts
3 x bench press 95% + 10 band pull-aparts
PART B
4RFQ
15 SA KB rows
10 dips (ring/ parallel bars/ box)
30 sec handstand hold (straight arm plank/ box hold/ wall hold/ free standing)
