A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 60%

Set 2: 6 @ 65%

Set 3: 6 @ 70%

Set 4: 4 @ 75%

Set 5: 4 @ 80%

*After every set perform 8-10 supinated rings rows @ 2111

 

B) Every 6 minutes x 3-4 sets:

– 500m row

– 8 strict pull-ups

– 12 toes to bar

– 16 push-ups

 

C) 2-3 sets for efficiency:

– 10 face down dislocates (keep hollow)

– 6-8 TGUP sit-ups/side

– 15 bent over reverse flys @ 2111