Warm Up
2 rounds:
- 30 sec Close Grip Bar Hang
- Band Shoulder Series
- 10 Cuban Press
- 5 Spiderman Complex
Strength:
A1) Close Grip Bench Press 3×5-10 @30X1
A2) DB Bent Over Row 3×8-12 @30X1
Conditioning:
3 sets – 4 min ON/OFF:
- 400m Run/Row or 800m Bike Erg
- then AMRAP:
- 5 Strict Pull ups
- 10 Push ups
- 15 Air Squats
