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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

 
 
 

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I go you go 40 minute cap Male/ female 3000/2000 m row 3000/2000 m ski 600 ft front rack carry 1500/ 1000 m Row 1500/ 1000 m Ski 300 ft front rack carry

 
 
 

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