STRENGTH DAY
4 sets of:
5-6 push press (approx 70-80% 1RM)
Rest 2min
EMOM 8min:
3 bench press reps
Increase weight across sets
4 sets of:
Max reps standing KB strict press @ 12-16kg a hand
INTO
X 2 the reps you did strict press with dual KB bent over rows
Rest 2min
4 sets of:
10 DB floor press
INTO
Max reps push ups on DBs
Rest 2min
8, 8, 6:
Overhand barbell bent over row
With
10-12 banded face pulls
Rest 2min
2 sets:
200m farmers carry @ 16/24kg KB’s
Rest 90sec