a ) Main strength /push-pull/
Week1

5 supersets
8 Barbell strict press@light-mod.
3-5 (weighted) Strict pull up / 3-5 (weighted) Negative pull up

— it’s a 4 week progression so stay on the conservative side today

b ) Accessory strength /delt-traps/

3 sets
8-10 crush grip DB front raise@mod.
10-10 DB rig assisted shoulder lateral fly@light

3 sets
8-10 double KB shoulder shrug@heavy
8-10 KB upright row@mod.

c ) ‘Pump sesh’

In teams of 2
8 min Amrap

P1: 45 sec Echo bike w/ arms only
P2: Max rep DB renegade row@22,5/15kg
*switch when P1 finished the 45 sec Echo

OR

P1: 45 sec Row@damper 10
P2: Max rep double DB Push press@15/10kg
*switch when P1 finished the 45 sec Row