Strength
A1 – Bench press
-3-3-3-3*
*1 sec pause at the chest on the 1st rep every set.
*Increase the weight on the bar each set.
A2 – DB Pullover on med ball
-4 x 10
Workout
For time
1000/800m row
50 KB swings (53/35)
25 Pull ups
Mobility
5-way banded shoulder stretch – 20 sec each position