Overhead Press

1. Overhead Press

90x8
100x6
110x4
135x3 (Left a rep in the tank)
90x16


2. Hammer Strength Incline Press

50lbs x 10
90lbs x 10
150lbs x 10

3. Chin Ups

1-2-3 x 3 ladders

4. Heavy Barbell Holds (Grip Work) + Shrugs

405lbs x 10 seconds
495lbs x 10 seconds
585lbs x 10 seconds
675lbs x 5 seconds

Shrugs -
315x3
225x14
135x20

5. Lat Pull Downs (Shoulder width grip)

100 x 10
120 x 10
100 x 10

6. Seated Calf Raises

30 reps x 90lbs

7. Incline Treadmill Sprints-15 minutes

10km/h - 13km/h @ 15 incline

6 x 13 km/h x 20 seconds
1 x 12 km/h x 20 seconds
1 x 11.5 km/h x 20 seconds
1 x 10.5 km/h x 20 seconds
1 x 10 km/h x 20 seconds