Performance & Fitness
Alternating top-down DB Bench Press (4 Sets: 10 Reps)
Coach’s Notes: This is the last week of this movement in the training cycle.
Barbell Curl (4 Sets: 10 Reps)
Coach’s Notes: Keep the elbows tucked to the side of the body. Keep it light enough so you are only moving at the elbow.
Bar Hang (bottom of pull-up position) (4 Sets: 30-60 Seconds)
Keep shoulders active and pulled down. Hold the hollow body position.
Metcon (4 Rounds for reps)
4 Sets:
1:00 AMRAP

Coach’s Notes: Record total reps each round.

Pigeon Stretch each side

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