FRIDAY

For Load

5×5 bench press, superset with pendlay row

2:30 sets

Bro sesh first up. Jump into 2s and 3s. Bench should be at around 75-50%, feel your way into the pendlays.

For Time:

30-20-10 reps of:

Hand release push ups

10-20-30

Chest to bar pull ups

10 min cap

Active: Pull ups

Lifestyle: Jumping pull ups

The wod is a push pull couplet that gets a bit nasty. Try and hold onto sets of 5+ if possible, get comfortable with the level of fatigue that might hit you! Start noticing how your body and mind handles these workouts as you should be learning from previous experiences and be excited every time you get to tackle it again.