A) Every 3 minutes x 5 sets:

– 5 x bench press @ 82%

– 5 x weighted pull-ups (sub banded negatives)

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats @ 2011

– 10 prone DB hamstring curls @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys