| Warm up |
| Presss 5 @ 40% |
| 5 @ 50% |
| 5 @ 60% |
| after each set 10 banded push ups |
| 5 banded wall walks |
| Press |
| 3 x 5 @80% 1RM |
| build on last weeks chin ups |
| 3 x E10MOM |
| 3 rounds |
| 20 push press @50/35 |
| 20 front rack lunges |
| Warm up |
| Presss 5 @ 40% |
| 5 @ 50% |
| 5 @ 60% |
| after each set 10 banded push ups |
| 5 banded wall walks |
| Press |
| 3 x 5 @80% 1RM |
| build on last weeks chin ups |
| 3 x E10MOM |
| 3 rounds |
| 20 push press @50/35 |
| 20 front rack lunges |
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