Thursday, September 19, 2024

A1. DB bench press.`

3020 tempo x 6reps x 4 sets

A2. Pull up drop set.

3 weighted pull ups then drop to amrap strict pull ups no weight x 4 sets

B1. db floor press.

x15 reps x 3 sets

B2. DB Row.

3020 x 8/side x 3 sets

C. Workout

Teams of 2.

2K bike erg

2K row

2K bike erg

**split up the reps/distance how you want as a team