– STRENGTH
Bench Press + Strict Pulling

For Quality:

15 Bench Press @ RPE 5
12 Bench Press @ RPE 5.5
9 Bench Press @ RPE 6
6 Bench Press @ RPE 6.5
3 Bench Press @ RPE 7

*Perform 10 Banded Strict C2B Pull-ups after each set.
*Everyone should work on banded strict pulling even if you can do strict pull-ups. Don’t sleep on Banded Pulling strength work.

– WORKOUT OF THE DAY –

For Time:

21-15-9 of:

DB Thrusters
Cal Echo Bike

*TC: 10:00
*Female Calories: 18/12/6
*Goal = Fast, and aggressive pace to start. Goal is as UB as possible.

F: 20/35s
P: 35/50s
E: 50/70s
M: 25/40s