A) E2MOM – Bench press

Set 1: 5@60%

Set 2: 5@70%

Set 3: 5@75%

Set 4-6: 4@80%

 

B) 4 sets for quality:

– heavy sled drag down and back

– 3 weighted chin-ups or negative chin-ups (supinated)

– 10-20 close grip-push-ups

 

C) 3 sets for quality:

– 10 BB curls

– 10 DB skullcrushers