Warmups
Band pushdowns: px20x2, 2px12
Fatman Pullups: 0x12x3
Band pullaparts: px12x3
Pushup+1medball: 0x12x4
Band Zerchers: 2px12x3
Band Shrugs: 2dPx12x3
Plate grips: 10x10s, 15x10s, 20x10sx2
Accessory
Ballistic Bench: warmups, 40(88)x3x3, 45(99)x3x3, 50(110)x3x3
Plyometric Pushups: 0x3x4
Box jumps: warmups, Box x2x4
Supplementary
Pushdowns: warmups, 42x12, 48x12, 54x12
Rope cable curls: warmups, 42x12, 47x12, 52x10
Treadmill: 25mins mod/hard
Notes
Felt good and refreshed today, and it showed in my speed on ballistic work.
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