Tuesday, November 29, 2022

A1. Decline barbell bench press

8 reps x 4 sets

A2. strict neutral grip ring pull up

x9-11 reps x 4

A3. full plate raise

plate front delt raise from full shoulder flexion to ext. x 15 x 4

B. Mixed modal Work

OT 4:00 for 3 rounds @ 70/80/90% effort

10 db push press - heavier side

500m row

rest 3:00

5:00 amrap

35 double unders

ascending pull ups [2.4.6...] or CTB or bar Mu