Bench Press

E2MOM Till Days Heavy

• 1 Bench Press

• 3x3 @80-85% From Days 1RM
  *rest 2min between sets

Push & Pull

4x Superset:

• 1 Set of Strict Ring Dip
• 1 Set of Weighted Chin Up (5kg Plate)

*rest 3min between sets
*RIR 1-2 both movements

Metcon

3 Sets Each For Time:

• 450m Row
• 15 Sumo DL High Pull
• 20 C2B
• 450m Ski
• 15 Push Press
• 20m HSW

*Rest 4min Between Sets
*Bar @40kg

Optional Accessories

3-4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 Lu Raise (2x Plate)
• 10-15 Legs Raised Ring Row