A. Strict press – 5 x 2 – go off feel today. Should feel like an 8/10 effort throughout. Build to this effort before starting your 5 sets
B. 3 sets
Tempo gymnastics
3 – 6 reps
20s chin over bar hold
5 second eccentric PU
1 pull up
5 second eccentric PU
C. 400m row efforts – swap with partner and use the swap as your time to rest – 4 transitions (each individual will have completed 1600m)