Tuesday, April 23, 2024

A.Strict Chin Up

xamrapx4

drop set week

after you amrap your reps drop to ring rows @ 2020 tempo for 4-6 reps

B1. DB Bench Press

x10 reps @ 2020 tempo x 4

same weight as last week

B2. Pendlay Row

x10 x 4

same weight as last week

C. Mixed Modal Work

3:00 amrap

3 pull ups

6 push ups

9 step down box jumps

rest :30

x4 rounds

holding consistent rounds each time