Str: 3×5 Bench Press
Immediately after BP…..
2 sets of “21” rep scheme of “bicep curls” (continuous reps)
7 reps from mid thigh to hip
7 reps from hip to chest
7 reps from mid thigh to chest
Conditioning:
For time
“The Pops”
1 ring muscle-up
15-12-9-6-3
Back squats (body weight)
HSPU
1 ring muscle-up