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