Monday, November 9, 2026

Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm

Bench press
4x7 @70-72%

Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10

4 sets
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-