FRIDAY 27 January 2023

Warm-up
*Alternate: Any missed/benchmark workout
2x
10 Push-ups
10 Ring Rows
10 Empty bar bench

+warm-up S&T

S&T
Bench Press
Every 3:00 for 9:00
1:00 For Max Reps
Set 1 @ 75%
Set 2 @ 70%
Set 3 @ 65%

Workout
21-15-9
DB Hex Press (2×20/2×15)
DB Box Row (per side) (2×20/2×15)
+
Max Banded tricep push-down after each set