A1. Close Grip Bench Press

6 reps, choose your weight, rest 20 sec then,

A2. Strict Pull Up

max effort set, rest 3min X3 sets

Sport Intervals 

4 sets
15 cal AAB
20 air squats
15 cal AAB
20 air squats
12 strict HSPU
rest 4 mins

Upper Accessory

3 sets
8 seated DB external rotation each arm
8 double DB bent over rows (heavy)

Cool Down

10-15min @recovery pace
row, bike, run or ski.

back to the grind on monday