Week 4 Day 3

1.) Bench Press 8-5-5-3-3-1-1-1

2.) Handstand presses 5 x submax

3A.) Ring Dips 3 x submax
3B.) Row Variation (Pendlay, Chinese, DB) 3 x 8-10

4A.) Box Jumps 3 x 5 (@ 85% max height)
4B.) Mix Grip Pullups 3 x submax

5.) Sprints 5-10 x 50-100meters