strength

Bench
strength 7*3
hypertrophy 7*6 (45sec rest)

accessory

3 sets of 8-12 reps
DB bench
Single arm row

workout

3 rounds
2 lengths arm over arm sled
Max rep single arm bench (if more then 12 reps, increase weight next round)
Max rep single arm rows at bench weight
10 turkish roll ups each arm
Max rep banded low row (more than 20 reps, increase resistance)
Max rep push ups

• score is total single arm rows and push ups
• choose either accessory OR workout today