Push/Pull

5 x 5 : bench press @ 8/10 rpe

    • *5-10lbs heavier than last week , but do NOT feel forced to increase. Quality reps*
    • *improving movement will lead to more weight

then complete, in any order

  • 3 x 10 : db chest flies
  • 3 x 10 : barbell bent over row
  • 3 x 12 : kb crush curls
  • 3 x 15: db oh tricep extension

12-min amrap

  • 20 db alt. hang clean&jerks
  • 20/18 cal row/ski

Optional cash-out: 2-4 rounds

  • 12 total db alt. front raise/lat raise
  • 10 db arnold press
  • 8 db bent over reverse flies