Day 83

A. Strength

5 × 2 Push Press – first rep is from back rack, second rep is from front rack.

B. Accessory Movement

DB Floor Press (2 × 20)

C. Horizontal Pull/Rear Delt Superset

3 sets of,

Seated Cable Row x 10

Face Pull x 12

D. Gymnastic Skills

50 Strict Pull-ups, every time you come off the bar complete 3 Strict HSPU.

E. Benchmark

Max Effort 2000m Row

F. Cash Out

150 Walking Lunges