Monday 4:45 6;40

Monday- ME UB + Density + Core/Sled

A1. Incline Bench Press, build to 4RM

95,115,135,145

A2. Pronated Grip Pull-Up, build to 3RM (12 min for A1 and A2)

5,10,15,20,25

B. DB Floor Press holding Extended Glute Bridge @ 20X2, 4 x 10 reps, rest 90 sec **Keep hips extended throughout movement

40, then 45 for the rest

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

115,115,120

D1. DB Hammer Curls @ 30X1, 3 x 12 reps, rest 60 sec

35,30,30

D2. Lying Overhead Tricep Extension w/ Barbell @ 30X1, 3 x 15 reps, rest 60 sec

**Use BFR on arms if possible

55

+

100m Reverse Sled Walk for time w/ 85# on top **Use BFR

1:53

50m Lateral Sled Drag each direction **Use BFR

200m Forward Sled Walk w/ 115# on top **Use BFR