June 25th, 2019

Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press (see video demo)
3 sets of 12 reps

B. Alternate Movements:
3 sets of 12 reps for each movement

Barbell or DB Seal Rows (barbell version) (DB version)
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. AMRAP 2 min (Rest 3 min) x 3 sets:

Flat Barbell Bench Press x 10 Reps @ 31X1 tempo (approx 50-60 sec of time)
Max Reps Strict Pull-ups in remaining time

Scaling for Pull-ups

Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

D. Alternate Giant Sets x 2 Rounds:

10 Barbell Hang Muscle Snatch (see video demo)
10 DB Lateral Raises (see video demo)
10 Cal Row
Rest 2-3 min

10 Incline DB Curls (see video demo)
10 Dips or Narrow-Grip Tricep Push-ups (elevate hands to ensure unbroken)
10 Cal Bike
Rest 2-3 min

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