Close grip bench press @22X1, Build to a heavy 2
4 sets:
8/8 Single arm DB Row,
20 Band face pull
Rest as needed
5 sets (each), I go, You go:
8 Double KB Snatch into
50′ Double KB overhead walking lunge
Back squat5X5Rest 2:3010 Banded arm wrestlers in between sets 3 sets:8 Chest supported DB Row 5 rounds:500m Row10 burpees over rower
2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle
20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min
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