W1/D2

Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on Weightlifting 1a. Bench press 5x5 1b. Pendlay rows 5x8 Rest: 90 seconds 2. Hang power snatch 4x4 Rest: 60 seconds 3a. Strict press 4x6 (tempo: 01/:04) 3b. Renegade row 4x6 (tempo: 01/:04) Rest : 90 seconds 4. Push press 3x6 Rest: 60 seconds 5a. Barbell curls 3x20 5b. Ez bar overhead tricep extensions 3x20 Rest: 60 seconds