A1
5 sets
Bench Press iso push + 5 reps
(5 sec iso push, moderate weight)
A2
4 sets
Half kneeling med ball push (5 each side)
B
4 sets
:20s behind the neck iso hold pull-up
15 rear delt flyes
:20s banded bicep curl iso hold
15 curls
Rest 60s b/t sets
C
Mayhem mini-pump glutes and core
3 rounds
10 Weighted hip thrusts
10 Kneeling banded hip extensions
5 alligator rolls (each side)
10 single leg DB Romanian DL (each side)
10 Pallof press (each side)
30m offset OH farmer carry (30m each side)
-rest 3min b/t rounds-