Warmup

• This.

Strength

• Close Grip Bench Press
  • 3 warmup sets, 5 reps @ ~50-60% 1RM (normal grip flat bench)
  • 5 working sets, 5 reps @ ~70-80% 1RM
• Pendlay Rows- 5 sets of 5 reps
  • Alright SwoleFIT brothers, let’s pull some heavy weight today. Maintain form, keep a neutral spine, and do work.

Conditioning

• 5 rounds- 7 chin ups, 8 push-up to renegade row, 9 standing olympic bar curls (in the squat rack), 10 box jumps
• Prescribed rest (b/t rounds)- 30-60 seconds