A BS – 4 attempts for a tough set of 3 reps
**Warm up; 50×3, 60×3, 70×3 then go for the tough triple after you do the 70% for 3 reps

B Strict Pull up – OTM max reps for 3 sets **goal is to see how quick you can recover for muscular endurance

“Turkey Thigh”
For time
50 BS @ 135/95
1000m row
35 FS @ 135/95
500m row

russain twist x 30×2
bb curls x 10×2
banded tricep ext. x 10×2

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3

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