Accessory: 2 Sets for Quality

10+10 - 3point single arm DB row
10 Seated Band Row
10+10 Side Plank Rotations

♣️🪅♦️🧸♣️

Chest/Back

Warm Up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Superset #1 - 5 sets
A1, Bench Press - (heavy 5 all sets) 80-85%
A2, Seated Row Machine - 10

Superset #2 - 4 Sets
B1 Incline Bench Press - 10
B2 Single Arm Dumbbell Row - 12/12

Superset #3 - 3 sets
C1 Chest fly machine - 1 min
C2 Bent Over Row - 1 min

FINISHER - For Time
100 Pushups
100 TRX Row
50 Pushups
50 TRX Row

For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

Rest day - what did you do?

3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Barbell Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

*Repeat from 6.8.22 

Upper body strength
4x5-10 strict pull up (slow negative)
4x5-10 ring dip (slow negative)
3x 10+10 Db row
3x 10+10 Db press

2-3reps in tank, rest 1-2min between sets

Shoulders/Arms

Warm Up - 3 Sets (light dumbbells)
12 Front Raise
12 Lateral Raise
12 Rear Delt Raise
12 Shoulder Press

Superset #1 - 4 Sets
A1 Behind the shoulder press overhead - 10 (Same weight all sets)
A2 Lateral Raises - 12

Superset #2- 4 Sets
B1 Seated Arnold Press - 12
B2 Rear Delt Raises - 12

Superset #3 - 3 Sets
C1 French Barbell Biceps Curls - 12
C2 Skull Crusher - 12

FINISHER - EMOM 12’
Odd: 30m Gun Walk
Even: Max bench dips (40mp)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
Rest as Needed b/t Sets

A: 4 sets
3min ON/1 min OFF
8 Kb Sumo Deadlift High Pull@24/16kg
8 Kb push press
8 Burpee over KB

B: 4 sets
3 min ON/1 min OFF
8 Goblet KB lunge (4/4)@24/16kg
8 USA swing
8 plank up

Alternate A&B ( 4 sets each )