Warm up:
Fatbell floor presses 3 x 10
Spider crawls 3 x 5 up and down
Hangs (for shoulders)
Bench (wide grip) index fingers on rings
Bar 2 x 10, 75 x 5, 105 x 5, 125 x 5, 145 x 5, 155 x 5
165 3 x 5 (working set)
Just the tip board presses (4 board) - intention is to work on lockout and stabilizing heavier weights.
205lbs 2 x 3, 215lbs 1 x 3
CJ Time
Banded rows / static holds - 10 reps / 10 second hold
SSB tricep extensions - 10
Banded crossbody abs - 10 each side
4 rounds
[youtube=https://www.youtube.com/watch?v=3H6a7-bRLlo]
[youtube=https://www.youtube.com/watch?v=dkItvI4BHnI]
[youtube=https://www.youtube.com/watch?v=gACXqgQF9Tc]
[youtube=https://www.youtube.com/watch?v=lE8schATFos]
[youtube=https://www.youtube.com/watch?v=VmXsn1eRiFs]
