20260519

May 19

Warm Up - 2-3 Rounds:
12 Banded External Rotations
10 Bottoms Up KB Presses/side
:20s Dip Support Hold
10 Plyo Push Ups
10 Barbell Bench Presses

A: Barbell Bench Press - Build to 1×3@RPE 8-8.5 then do 5×3@90% of working weight

B: Close Grip Bench Press - 4×6

C: Meadows Row - 4×10/10

D: Rolling DB Triceps Extensions - 3×12

E: Banded Push Ups - 2xAMRAP (rest as needed b/t sets)

Cool Down - 2-3 Rounds:
Door Way Stretch - 1:00/side
PVC Shoulder Stretch - 1:00/side

20260518