Negative Bench Press- 4X8@60% or RPE6.

*16 min cap. 3 sec negative.

Complete 4X10 on each. Rest 90 sec after set.

C1:

Kneeling Single Arm BB Landmine Press (45/35) RL=1

Pause DB Side Arm Raise (25/15’s)

C2:

Negative BB Incline Bench (185/95)

Pause DB Tricep Kick-back (25/15) RL=1

EC:

100X- Crunches

2 Min- Hollow Hold