12 Labors

Build to 3rm bench / 12 lay pull downs 135 185 205 225 245 255 260 265 23 reps bench 215 4 rounds 4 x 12 bench (135 + chains) 4 x whatever log floor press 120 4 x whatever triceps push downs

Build to 3RM OHP 3 x 173

Build to 5RM Bench ; Rows 5 x 245

Build to 10rm bench / 6 landline rows (95) 135 155 185 205 225 45 reps bench 145 3 rounds 4 x 8 chain bench 135 + chain 5 xwhatever oh triceps ext 3 x we banded pushdown

Build to 5rm ohp / 10 Yates rows 100 83 103 123 143 153 163 25 reps ohp at 123 4 sets 5 x 5 incline press 153 Push press 2 x 8 153 1 x 7 1 x 5 Pushups 35 (4 x 8)

6 rounds 70’ reverse sled pull 250 15 ghr 5 x 5 gm 200 4 x 8 split squat 200 Standing AB wheel

6 rounds 70” backwards sled drag 250 15 ghr Emom 10 10 x kbs 150 5 x 8 gm 170 5 x 1000000 plate raises 4 x 10 split squat 170 4 x we concentration curla