A) Every 2.5 minutes x 8 sets

– 2 x bench press @ 88-92%

– 2 x weighted pull-ups

*sub 3-4 banded negative pull-ups @ 30X1 tempo

 

B) 3 sets for quality:

– 8/side DB or BB loaded box step ups (knee height)

– 20 seated hamstring curls with band @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

 

C) 2 sets:

– Arm Farm

Rest as needed