open prep wk 4 day 2
PUSH/PULL
3 sets : complete each as a superset, rest 1-min between each part
- 10 bench press (3 second pause at top) + 12 kb gorilla row (6 each arm, HEAVY)
- 6-8 strict pull ups + 12-15 push ups
- 6 sumo deadlift + 12-15 db chest fly
- *(increase difficultly, reps or weight)
3 rounds : emom
- set 1 – 2 : 24 double unders + 12 db hang snatch (50/35)
- set 3 – 4 : 15/12 cal bike
- set 5 : rest
