A) Conditioning device of choice:
x8 (4 min)
Row, run, bike, whatever you want.
B) Wall Chest Pass
C) Bench Press
7x1 w/ a long, 3-second pause on the chest. Work up to the heaviest possible weight for today over the course of 7 sets.
D) Plyo Pull-up
E) Seated Dumbbell Arnold Press
F1) Explosive Rotational Press
3x5 ea side
F2) Med Ball Push-up
3xMax-5 (leave 5 in the tank)
*If you can't do at least 10 in a perfect plank, go from the knee! Don't be prideful!
G) McGill Sit-up
4x12 ea side