Fitness
5 sets for technique
Renegade rows x 10
High box jump x 1.1.1
Triceps bench dips x 8-12
Rest 60 – 90 seconds between sets
Performance
5 rounds for reps
Bench press @65% x max reps
Pull ups x max reps
Rest 3 minutes between sets
Sport
“Lynne”
5 rounds for reps
Bench press BW x max reps
Pull ups x max reps
Rest 3 minutes between each set
