Bench Press Focus
1. Bench 4x3 with 3-2-0 cadence
2. Bench Press 5x5 w/ light touch or competition pause on chest
3. Wide Grip Bench 6x3
Superset: Pull-ups 6x6 (Or 6 sets with 1-2 pull-ups left in the tank, max effort pull-ups on last set)
4. Curls 4x12
Superset: Kettlebell or Dumbbell Skull Crushers 4x12
5. Side Plank 3xMax Hold time on each side.