Close Grip Bench Press
5 – 4 -3- 2- 1+ (build to a 1 RM )
grip should be SLIGHTLY inside of shoulder width to emphasize the triceps.
we are starting around 50% and adding 10% each set which should culminate with 3-4 singles ABOVE 90% of your current 1RM.
2 legless Rope Climbs / 4-8 towel Pull-ups
20 Barbell Rows (40, 25)
200 Meter Run
*if you tend to have back pain from barbell rows, do ring pull ups/rows or uprows instead
3 x 10-15 each side
Lateral raise + front raise + cuban press
Cuban press: upright row+external rotation + press