a ) Main strength
Week2 — > hypertrophie

5 sets
8-10 Bench press
from moderate to mod-heavy
Rest 90” btw

b ) Accessory strength /back-traps/

3 sets
10-10 Landmine barbell row@mod.
15-20 Banded face pull apart

3 sets
10 Barbell shrug@heavy
10-15 Banded straight arm lat pull down

c ) ‘Burn out’

3 RFT (cap: 8’)
6 DB hang cj (R)
12 m DB OH carry (R)
12 Push up
6 DB hang cj (L)
12 m DB OH carry (L)
30” Push up hold