Warm-Up

2 rounds
20 arm circles
15 band pull a parts
15 scap push ups
10 push ups
30 seconds plank

Specific Warm-Up
With an empty bar perform 10 bench press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up
Partner Assisted Negative, Explosive Bench Press
3 sets x 3 reps

Bench Press

Main Strength Movement
Bench Press Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1

Secondary Strength Movement
Block Bench Press Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Banded Lat Pull Down 3 sets x 10-15 reps. Every 1 minutes on the minute.
Half Bench DB Press 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Tricep Dips 3 sets x 8-12 reps. Every 1.5 minutes on the minute.

Cool Down & Dismissal

Equipment Break Down And Put Away

– Into
2 Rounds
30 seconds Doorway chest stretch
30 seconds prayer stretch