A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 10

Sets 2-6: 5 @ 82%

Alternate stations after each set (3 each)

Station 1: 10 L-seated band rows

Stations 2: 5 weighted pull-ups or 2-3 negative pull-ups

 

B) 3 sets for quality:

– 30 seconds front loaded march

– bent over hand over hand sled pull

 

C) 3 sets for quality:

– 20 front rack KB weighted walking lunges AHAP

– 12-15 overhead BB extensions