Strength:

Bench Press:

Heavy Triple or Single.

If you’ve never done a heavy triple go with that, if the BP is feeling good today then go for a new heavy single.

Deadlift:

Heavy Single

Warm up to a preform a heavy single rep. Make sure to maintain full extension of the back.

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Assitance:

5 Rounds, For Quality:

10 Hollow Rocks

10 V-Snaps

10 Tuck Sits

10 Second Hollow Hold

1:00 Rest