Strength
A. Bench Press 5x5 @ 185#-205#-215#-225#-235#
B1. DB Step-Ups 3x8 left, 3x12 right @ 25#-25#-30#
B2. Knee Band Extensions 3x8 left, 3x15 right
C. Front Squat 5x5 @ 175#-190#-204#-214#-221#(1/4)
Durability
3 sets:
25 Flutter Kicks each leg
1 Minute Front Plank hold
20 Russian Twists each side, 20# medball
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