A
3 Bench Press x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
B
Mechanical drop set
3 sets
5-7 seated DB overhead press
8-10 incline DB press
Max rep DB bench press
-rest 3min b/t sets-
C
Isometric holds
3sets
30s ring row hold
30s rest
30s hollow hold
30s rest
30s ring support hold
90s rest