a ) Main strength /push-pull/
Week2

5 supersets
6-8 Barbell strict press@mod.
6-8 (feet elevated) Ring row

— try to increase loads slightly from previous week

b ) Accessory strength /back-arms/

3 sets
8-10 DB pull over on bench@mod-heavy
10-12 Banded lat pull down

3 sets
8-10 Back supported DB biceps curl@light-mod.
10-12 DB bent over triceps extension
@light

c ) ‘Pump sesh’

For time
In Teams of 2 (You go I go style)
80 Partner anchored Sit up
40 Crush grip floor press@mod-heavy
20 (Partner assisted) Chin up