Strength:
5 Sets
3 Barbell close grip bench press
Rest 30 secs
Max rep strict pull up
Rest 2 mins
Rest as needed
4 Sets
10-8-6-4 incline barbell bench press (set 1-10 reps set 2-8 reps…)
Rest 30 secs
12 bent over barbell rows (slow and controlled)
Rest 2 mins
Rest as needed
4 Sets
Dips (until failure add weight if you can do over 10 reps)
Rest 30 secs
Strict Supinated grip pull-ups (until failure)
Rest 2 mins
Workout:
4 Rounds
- 14 Hollow Rocks
- 14 V-Ups
- 14 Tuck Ups
- 14 sec. Hollow Rock Hold
– Rest 1 min between rds –