A
”Murph prep gymnastics”
For time:
Unbroken sets of deficit (5cm) Push-ups
10-9-8-7-6-5-4-3-2-1
B
”shock method” (upper body posterior)
4 sets
6 double DB rows
12 underhand barbell rows
24 ring rows or banded pull-aparts
-rest 2min-
C
Mayhem mini-pump, upper body anterior
4 sets
10 incline barbell bench press (RPE7)
Rest 30s
10 DB hammer curls
Rest 90s
-Then-
4 sets
12 incline DB chest flyes
Rest 30s
10 standing KB crush grip bicep curl
Rest 90s