| Lift Every 3:00 for 7 sets 4 bench press at 1311first 4 building last 3 at 92% of what you hit superset with 10 banded strict pullups (pronated) |
| Workout 2 rounds, again faster style 100 ft hs walk OR 50 shoulder taps 50/35 cal row rest 3:00 so, do your hs walk and row, then rest 3:00, then go again, and try to go faster |
| On your own mobility 2-3 sets 1:00 wrist stretch 10 pvc pass throughs 1:00 pec smash |
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