- Bench 5x5x70%
- Strict press 3x3
Warm up first, than all sets at your working weight.
- Lat pull downs 5x12
- overhead tricep extensions 5x12
- banded bicep curls 1x200
Don't break these up. Shake it off when you need and then get back to it.
Can be done after a short rest or later in the day
20 min AMRAP
- 10 Hammer curls
- 10 DB lateral side raises
- 20 banded tricep pull downs