Trap Bar DL - High Bar & Bent-arm Planche...

150x5

240x5

330x5

420x3

470x1

500x7 - TWO rep PR @ 500lbs! 

30-10-30

Leg Curl -30lbs

Leg Extension - 50lbs 

Standing Calf Raise - 90lbs

Cash Out: Bent-arm Planche x2 

“The bent-arm planche requires you to balance on just your hands so your chest hovers a few inches above the ground. "Since your feet aren't involved, your pecs, back, arms, and abs have to support your body weight," says Josh Halbert, Director of Education at Kinetic Systems Strength and Conditioning in Columbia, Maryland, “It takes extreme strength and muscle control”I. - Men’s Heath

Gironda 8x8- Chest/Biceps...

Ring Push Up - 8x8 @ 20lb Vest

Ring Fly - 8x8 @ 20lb Vest 

*Superset

Chin Ups - 8x4 @ 20lb Vest

Pelican Curls - 8x4 @ 20lb Vest

Iso Curls/ Prayer Pose

Kettlebell Reverse Curls - 4x8 @ 53lbs

Kettlebell Fly - 4x8 @ 35lbs

*Superset

Cash Out: Bent-arm Planche x4 

“The bent-arm planche requires you to balance on just your hands so your chest hovers a few inches above the ground. "Since your feet aren't involved, your pecs, back, arms, and abs have to support your body weight," says Josh Halbert, Director of Education at Kinetic Systems Strength and Conditioning in Columbia, Maryland, “It takes extreme strength and muscle control”. - Men’s Heath