Warmup: 500m row, then- movement prep with Coach

The Program, Week 7 Upper Body Heavy Day

1) Bench Press- 12 min to est 1RM

2) Chest to Ring Pullups- 3 sets Max Reps, rest 3 min

3) 3 sets- Max Reps Strict HSPU, :30 Max Rear Delt Flys, rest 90 sec


-2 min barbell trap smash

-2 min foam roll lats/t-spine