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Bench Press, Pull Ups, Push Ups, Rows, Plank


1.)  Speed Close grip Bench Press: 5×5 @ 50%, every :60.

2.) Pull Up volume accumulation, Rest :90 between sets, changing grip width.

3a.) 1 Arm Kettlebell Row with rotation  3×10 ea. , rest :30.

3b.) Heavy Banded Single Arm Pushdowns 3 x 10-15 ea.,  rest :30.

3c.) RKC Plank 4 x :15-:20.  Rest :60.


:60 Max Rep Push Ups

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