Tuesday, April 9, 2024

A.Strict Chin Up

xamrapx4

drop set week

after you amrap your reps drop to ring rows @ 2020 tempo for 4-6 reps

B1. DB Bench Press

x6-8 reps @ 2020 tempo x 4

same weight as last week

B2. Pendlay Row

x6 x 4

add 10 pounds to bar from last week

C. Mixed Modal Work

21-15-9

Pull ups

HR push ups

-into-

21-15-9

kb push press

42-30-18

sit ups

-into-

21-15-9

cal ski

db floor press