Push/Pull

25-min

de-load week

2 sets:

  • 3-5 strict pull ups/negatives
  • 6-8 each s/l deadlift
  • 8-10 dips

4×3: tempo bench press (3/1/1) @50-55%

  • rest 1-1:30 between sets

4×3: tempo deadlift (3/1/1) @50-55%

  • rest 1-1:30 between set

12-min amrap

  • 5 pull ups
  • 10 bench press (135/85, 115/75, 95/65)
  • 15 american kb swings

optional cash-out: (2-4 rounds)

  • 15 slam balls
  • 10 butterfly sit ups