12 Labors

Build to 8 rm axle ohp / 10 wide cchns 103 123 133 143 30 reps axle ohp at 103 3 x 10 chins 4 x 3 floor press 225 2 x 4 floor press 225 5 x whatever oh triceps extension

5 x 3 keg over bar 230 6 x 50” farmers 220 6 x whatever oh triceps ext

Build to 6 rm ssb squat / 12 k2e 200 220 240 250 Ssb squat @ 180 21-12-10 4 x 15 kbs 150 5 x 12 ghr 5 x 20 banded pushups 4 x whatever banded oh triceps ext

Build to 4rm cgbp / 10’tbar row (100 + 2 chains) 135 185 205 225 235 240 3 sets cgbp 185 9-7-8 2 x 10 tbar row 5 x 5 slanger 240 6 x 20 dips 6 x 10 chins 5 x whatever oh triceps ext

Build to 7 rm ssb squat / 10 ghd su 10 150 170 200 220 240 34 reps ssb squat @ 170 2 rounds 8 x 2 keg over bar 230 5 x 15 kbs 150 5 x 12 ghr 5 x whatever head supported reverse flies 5 x whatever axle front raises

Build to 7 rm cgbp / 10 meadow rows (70) 135 155 185 195 205 26 reps cgbp @ 155 3 rounds 6 x 5 slanger 235 5 x 8 dips double chain 5 x 12 Yates rows 70 5 x whatever oh triceps ext 35

8 x 6 Viking press 134 + 2 bands 2 x 6 Viking press 160 10 x whatever cable row 125 5 x whatever oh triceps extension 25 5 x whatever banded pushups

Build to 9RM BP / kb rows (80) 155 175 195 205 24 reps cgbp @ 135 2 rounds 3 x 30 triceps pushdowns 55 6 x 5 slanger 225 6 x 20 ghd su 100 dips 5 x 8 chins

Build to 9rm axle press / 12 lay pull downs 140 83 103 123 133 138 24 reps axle press 88 3 rounds 5 x 6 floor press 200 5 x 8 btn press 95 4 x whatever triceps push downs 50 4 x whatever front raises axle

Build to 3rm cgbp / 15 one arm kB rows 80 155 185 205 225 235 240 15 reps cgbp @ 195 / 15 one arm kB rows (80) 3 round 6 x whatever triceps extension (50) 5 x 6 slanger 215 5 x 15 dips chain 5 x whatever over head extension 65

9 x 5 biking press 135 + 2 bands 9 x 10 low rows 115 1 x 8 Viking press 5 x whatever oh triceps extensions (25) 5 x whatever triceps extensions (50)