Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict press @ 76+% (RPE 8-8.5)
12 Strict dip @ RPE 8 (2 RIR)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1
6 Strict pull-ups** @ RPE 8 (2 RIR)
12 Pendlay rows @ RPE 8 (2 RIR)
18+ Ring rows***

• You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30. ** Use a band for assistance as needed or add additional load *** Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.

– Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between