Drills – Strict Press, Push Press, Press from Splits, Half Split Jerks, Wall Dips(10 Reps of all Drills)

Pause Split Jerks 5 Sets of 4 Reps
W/ Pendlay Rows X 8 Reps (rest 1 Min)

Accessory 4 Sets
Curls x 10-15 Reps
Superman W/3 Sec Hold X 10 Reps
Dips X 10-15 Reps
Source: Workout Of The Day

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