Bench Press

• 4x5 (1s pause) *rir 1-2 *rest 3min between

Pulling

3x Superset:

• 1 set of wide grip Pull Up
• 10-15 Bent Over Barbell Row

*rest 3min between rounds

Metcon

YGIG/W:R 1:1 (full round)

4 Rounds:

• 300m Ski
• 40m Farmers Carry (heavy)
• 15 Double KB STOH

Accessories

3-4 Rounds:

• 10-15 Banded Face Pull
• 10/10 DB Hammer Curl
• 20-30 Banded Tricep Ext.

*rest as needed