Jan 20th (thurs)
Military Press
45×8
95×8
135×8
185×5
205×5
225×3
235×3
245×3
255×3
135×10 (speed)
Close Grip Bench
135×8
185×5
225×3
235×3
255×2
Speed Pull Ups: 3×6-8
Pull Downs: 3×4-5 (heavy) + 1×12 (speed)
DB Laterals: 2×8
Bike tempo –> 5 mins
Speed Skipping –> 10-12 mins