Max effort upper:

1RM banded Z-press

– 3 attempts 90+%

– No failed attempts

Main accessory:

4×10 close-grip db bench press (option: banded)

– 60 sec rest

Conditioning:

Every 2 minutes for 5 rnds

20/15 cal row

Strength accessory:

1. 4×10 db JM press

2. 1×100 band pushdown

3. 4×20 thumb down rear delt fly

4. 4×12 ghd around the world

Lähtöajat:

7.00

8-11 Open gym

11.00

16.00

17.00

18.00

19.00 Active mobility