8/13/2019 30 Day Bench Cure Monday

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Plyo Push-Ups 3x8 3x8 3x8 3x8$1 =+( *1<@A(=( D%6=

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Box Drops 3x5 3x5 3x5 3x5Drop between twoboxes and catch

yourself.Quick Hand

(Back/Forth)10 sec 10 sec 10 sec 10 sec D%6= G%)26

Quick Hand (Alternate) 10 sec 10 sec 10 sec 10 sec D%6= G%)26

Quick Hands (In/Out) 10 sec 10 sec 10 sec 10 sec D%6= G%)26

Ball Slams 2x8 2x8 2x8 2x8FA%< =+( H%AA 1) =+(

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Flat Bench Press

5x8(65%1RM)

4x6(75%1RM)

5x5(85%1RM)

4x3(90-

95%)

3%*+ B((8 H( 6-.( =1

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Single Arm DB FloorPress 3x8 4x8 4x6 4x5 3%*+ B((8 &1- %22B(5I+=C