Pump & Sweat
- bench press: 5×3 @88%
- strict press: 3×8 55-60%
Accessory : 2-3 rounds:
- 8 db close grip bench press
- 8 db skull crushers
- 8-10 strict pull up or trx low row
- 12 lateral raises (light)
for time: (16-min)
3 rounds
- 200m run
- 5 db renegade row
- 200m run
- 10 pull ups
- 200m run
- 15 push ups