3 Rounds / No Rest
30 Banded Triceps Ext
30 Barbell Rows @ 65/45
30 Banded Curls
Then..
Bench Press (Week 7 of 12)
Bench Press
5 x 5 @ 67% (Stay here for 5 sets/Dont not build)
1 x AMRAP @ 67% (Max reps)
Superset…
Pendlay Row. (Deadstop on the bottom)
5 x 5 Build
Then…
10 Rounds
100m Run or 7/5 Cal bike
4 Single DB devil press 50/35
8 Alt Hang DB squat cleans
12 Lateral hop over DB
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