Monday- Monday: 1:14-3:12

ME UB + Density + Core/Sled

A1. Push Press, build to 3RM

115,125,135,145,155,175

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

10,15,20,25,30

B1. Standing Banded Landmine Press @ 20X1, 3 x 8/arm, rest 30 sec b/w arms https://www.youtube.com/watch?v=z6lwZEHRl8w

35# same band as last week

B2. Chest Supported DB Rows @ 2020 tempo, 3 x 8, rest 60 sec b/w sets **incline bench to about 30 degrees and lay face down on it for rows

30,30,35

C1. DB Hammer Curls @ 40X1, 3 x 12 reps, rest 60 sec

30,30,35

C2. Lying Overhead Tricep Extension w/ Barbell @ 40X1, 3 x 15 reps, rest 60 sec

**Use BFR on arms if possible

65

D. Banded Good Mornings (green rogue band), 50 reps accumulated

800m Sled Walk w/ 115# on top **Use BFR **vary style off feel- forward, reverse, lateral
200, each way