A1) Close grip bench press @ 32X1; 5, 5, 5; rest 30 sec

A2) Weighted/negative pull-ups; 2-4 reps x3; rest 90 sec

+

Everyone

BBHB workout 13.2 prep

3 sets @ 85-90%:

– Row 500 m

– 6 shoulder to overhead 155/105, 115/75, 95/65

– 9 OTB burpees

Rest/walk 4-5 min

 

*S20 should be heavy