A) E4MOM x 16 minutes (4 sets):

– 6-8 bench press @ 20X1

– 6-8 wide grip pull-ups @ 20X1

– 6-8 wide stance good mornings @ 20X1 (taken off ground)

*BP should start at heaviest set of 8 from last week.

*Use bands on pull-ups to get at least 6 UB reps if needed.

 

B) 3 rounds for quality:

– 1 lap / arm farmers handle waiters walk

– 25 banded tricep pull-downs @ 1010

– 12 alternating front rack double KB box step up (heavy)

– 6-8 strict toes to bar w/ pause at bottom