9/12/24 benchpress/ Pull up

WARM UP

30 Seconds Of Each

Dead Hang

PlanK

Wall Sit

Active Hang

Side PlanK

STRENGTH

Bench Press - Heavy 8

5/5 Pistol Squats

5 Bench Presses

Pull Up-Negative or Weighted

Build A heavy 8

Then 3 Rounds

15 DBL DB Bench Presses (20 rep#)

10/10 Single leg Lateral Deadliets

5 Pull ups