open prep wk 3 day 2

PUSH/PULL

3 sets : complete each as a superset, rest 1-min between each part

  1. 10 bench press (3 second pause at top) + 12 kb gorilla row (6 each arm, HEAVY)
  2. 6-8 strict pull ups + 12-15 push ups *(increase difficultly, reps or weight)
  3. 6 sumo deadlift + 12-15 db chest fly

3 rounds : emom

  • set 1 – 2 : 14 db hang clean & jerk + 7 burpees over db
  • set 3 – 4 : 15/12 cal bike
  • set 5 : rest