10;49-12;30

Monday- ME UB + Density + Core/Sled

A1. Incline Bench Press, build to 2RM

95,115,135,155

A2. Pronated Grip Pull-Up, build to 2RM (12 min for A1 and A2)

10,15,20,25

B1. Standing Banded Landmine Press @ 20X1, 3 x 10/arm, rest 30 sec b/w arms https://www.youtube.com/watch?v=z6lwZEHRl8w

black band with 25 plate

B2. Supinated Grip Bent Row’s @ 2020 tempo, 3 x 8, rest 60 sec b/w sets

115 each time

C1. DB Hammer Curls @ 30X1, 3 x 12 reps, rest 60 sec

30,30,35

C2. Lying Overhead Tricep Extension w/ Barbell @ 30X1, 3 x 15 reps, rest 60 sec

**Use BFR on arms if possible

65#

+

200m Reverse Sled Walk for time w/ 85# on top **Use BFR

4:36

400m Forward Sled Walk w/ 115# on top **Use BFR