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