1. Bench Press
A. work up to a 3RM
B. work up to a 10RM
2. OTM x 16
ODD: 3-6 reps of Elevated HSPU – Ninjas use parallettes, Beasts use plates
EVEN: 3-8 reps of C2B
If you need to work on strength do the HSPU and C2B strict. If you need to work on skill/coordination do the HSPU and C2B as kipping. This is a goat session – better to get less reps and work on a weakness.
3. Giant Set x 3
A. Strict Bent Over Rows, 6-8 reps
B. Banded Triceps Push downs, 15-20 reps
B. Band Pull aparts
No rest between movements, rest as needed between sets.