8/15/24 bench and back squat

WARM uP

30 Seconds of each

Dead Hang

Squat Hold

Plank

Then 3xs

7 Knee Baroled Squats

5 Dead to Active Hangs

3 Negative Push ups

Negative Pull up

STRENGTH

- Bench Press → Heavy 8

Then 3-5 Rounds

5 Bench Presses

Max Strict Pullups

10(5/5) DB Revorse Lunges (Fron' Pads)

AHAP

- Back Squat → Heavy 8

Then 3-5 Rounds

5 Back Squats

10/10 AMernating DB Clean+Press -AHAP

15 Strict Sit ups