11/18/25

Bench press-1x5 with a pause, 1x20 empty bar

Then build a heavy 5

Then 3x3

3 Rounds-Building sets

7 chin ups or on the hand grip Australian push-ups

10/10 single arm bench press

7 chin ups

15 hand release push-ups

7 chin ups

7 chin ups

Conditioning

Mixed Tabata

Dips

Alternating dumbbell snatches