12 Labors

Build to 4rm bench / 10 head supported db rows / 10 k2e 135 185 205 225 240 245 4 x 8 bench 175 / 10 head supported db row 5 x 8 chain bench 155 4 x 12 ng db bench / curls

Build to 9rm ohp / 10 Yates rows 185 / 8 dragon flags 83 103 123 133 138 3 rounds 12 x axle ohp 88 8 x Yates rows 185 6 rounds 6 incline bench 155 70” farmers 190

Build to 2rm ssb squat / 12 chins 150 200 220 240 270 290 5 x 12 gm 170 5 x whatever reverse flies 5 x 12 ghr 10

8 x 3 bench 185 + chains 8 x 8 pull-ups 5 x 12 ng db floor press 60 5 x whatever oh triceps extension.

Build to 7rm axle ohp / 14 1rm kB rows (80) 83 103 123 148 153 32 reps axle ohp 108 / 12 1 arm kB rows 3 rounds 7 x 3 incline bench 185 5 c whatever overhead triceps extension

Build to 9 rm bench / 5 weighted pull-ups (15) 135 185 205 230 (x 8) Bench @ 155 / 5 x weighted pull-ups 15-11-10 Bench against chains (135 + chains) 4 x 8 Dips 15-12-10-10 Oh triceps extension 4 x whatever