A) E3MOM x 6 sets – bench press

Set 1: 3 @ RPE 10

Sets 2-6: 3 @ 86%

Alternate after each set (3 each) –

Station 1: 3 weighted/negative pull-ups

Station 2: 10 L-seated band rows w/ pause

 

B) 3 sets for quality:

– BB Zercher carry down and back (heavy)

– 16 DB walking lunges + 16 DB death march

– 8/side TGUP sit-ups

 

C) 3 sets:

– 12-15/side seated DB thinker curls

– max close grip push-ups (2 RIR)