12/23/25

Strength

Pause bench press

Build a heavy 9

Then 3x7

5 Rounds-Building sets

3 negative chin ups or under hand grip Australian push-ups pause at the top and bottom of each trip

5/5 single arm bottoms up presses

7 v ups with a pause at the top

Mixed tabata-4 rounds

Ring push ups

Left arm row

Right arm row