Strength and Hypertrophy

1.) Pull Ups(weight if necessary)- 12,12,10,10. Moderate weight. After last set of 10 do one more setclose to max effort with slight kip for increase in volume and capacity. Stay tight. :90 rest.

2.) Single Arm Bent Over Row- 12,12,10,10. :60 rest.


1 Legless Rope Climb

10 Minutes Amrap 

10 Box Jumps(24,20)

10 Good Mornings perfect form(95,65)

1 Rope Climb

rest 3 minutes

*3x15 Barbell Curl super set with

*3x15 Banded Rear Delt Flys off Rack

* Not for time