- Work up to a 1 rep Max Wide grip Bench press + chains *use 25- 30% chains
- Push Press 1x10 *work up to a heavy set of 10 reps
- Landmine row 4x10-12 *find a weight that works you but you don't lose form
- Lat pull downs *close grip 4x12-15
- Incline banded rows 4x15-20 *see our IG page for video of this in the morning
- banded lateral raises 4x12 *each side
- push ups 4x"max reps"
- 4x45 sec rowing
- 6x20 sec Kb swings
- 6x20 sec ab work
Note- conditioning is optional and can be done later as a 2nd workout after resting. You can also substitute with less intensity by a walk or small run.