A) E3M x 5 sets:

– 3-4 bench press @ 20X1

– 3-4 supinated weighted pull-ups

*stay slightly heavier than last week on BP.  

 

B) E3M x 3 sets:

– 6 Romanian deadlifts @ 20X1 (50-60% DL 1RM)

– 10 DB tricep rollback extensions

– 10 DB hammer curls

*SDL are slightly heavier than last week.

 

C) For time:

– 50/35 push-ups

– 40/30 cal row

– 30 box jumps – SD (24/20”)

– 20 alternating DB snatch (75/45, 55/35, 35/25)

– 10 strict pull-ups

 

*Make sure form on push-ups stays consistent. Scale to a progression that lets you do at least 10 UB from the start.

*RX+ perform 10/7 bar muscle-ups.