Warm Up
Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
Strength
Bench
4x10-12 reps
@60-65%
Incline dumbbell bench
3x12-15 reps
4x10-12 reps
@60-65%
Incline dumbbell bench
3x12-15 reps
Accessory
Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
Metcon
4 rounds
20 calorie row
10 dumbbell bench press you pick weight
rest 5 minutes-
4 rounds
20 calorie fan bike
10 incline dumbbell bench press close grip palms facing each other
20 calorie row
10 dumbbell bench press you pick weight
rest 5 minutes-
4 rounds
20 calorie fan bike
10 incline dumbbell bench press close grip palms facing each other