Workout of the day

Specialty Bar Bench Press

Build to a heavy single

-Use Multi or Axle Bar

Specialty Bar Bench Press

3 x 3

70-80% of best single from part 1

Strict Ring Dips

4 x 6-12

DB Flat Bench Rows

10-10-10-10

3 Sets:

:30 Hollow Rock/Hold

:30 Rest