A) Every 3 minutes x 6 sets:

– 3 x bench press @ 85-88%

– 3 x weighted pull-ups (sub 5 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) 2 sets:

– Arm Farm

Rest as needed