Press Intense(Horizontal) + Upper Body Push(Vertical)/Core + Lower Body Cond/AL End
A. Close Grip Bench Press or DB Bench Press(if this is where you are at as of right now and by coaches discretion) @ 30×0, 7-9 reps x 3 sets, rest 1:30.
B1. DB Push Press @ 50×1(Push Press Up and Slow Negative Down), 8-10 reps x 3 sets, rest 1 minute.
B2. Front Lean Rest x 45-60 seconds x 3 sets, rest 1 minute(This is holding push up position in good plank).
C1. Goblet Squat @ 30×0, 10-12 reps x 3 sets, rest 10 seconds.
C2. Row @ 97% x 22 seconds x 3 sets, rest 1 minute. Row Hard and Fast.