LIFT

Bench Press 3 x 5 – Working up to a heavy set of 3 or a new 3 rep max.

WORKOUT

Performance
3 Rounds for Reps of:
1 Min Row
1 Min Rest
1 Min Pull Ups
1 Min Rest
1 Min PP 45/30kg Use a rack
1 Min Rest

Fitness
3 Rounds for Reps of:
1 Min Row
1 Min Rest
1 Min Jumping Pull Ups
1 Min Rest
1 Min DB PP 15/10kg
1 Min Rest

BASICS