Fitness and Performance
4 sets:
1a) Bench press x 6-8 reps
1b) Strict pull ups x 3-3-3-max reps
Rest 2-3 minutes between sets
Tabata: Push ups / Sit ups (alternating movements)
For those with strong pull ups add loading to the triples and BW for max reps
Hypertrophy bonus:
3 sets of 21’s biceps curl w/DB
Sport
Rest Day
