Friday 08/12/22


9×3 Speed Banded Bench Press

– @50% 1RM Bench Press

– Red +200/Black -200

– 3×3 Narrow Grip

– 3×3 Regular Grip

– 3×3 Wide Grip

– Rest 30″ between sets

1×8 Top Set (no bands)

– @70% 1RM Bench Press Regular

– Wide Grip

– Immediately after the last banded set.


20’ EMOM

1. 15/12 Calorie Skierg

2. 15 Pull-Ups

3. 15 Push Press 115/80

4. 15 Toes to Bar


3×20-25 Banded Push-up

3×18 Crush Grip Dumbbell Skull Crusher

3x Curl Bar 21’s (7 top/7 bottom/7 full range curls)

5×5 Ring Muscle-up (or appropriate scaling option)

5×45” Little Bigs 

1×200 Dumbbell Bench Press (10/5) 

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