Warm up:

  1. 3x10 face pulls w/ cannon ball grips

  2. 3x10 bicep curls w/ cannon ball grips

1. 3x15 PVC/Rhino bench press

2. Heavy 1-2 reps bench press @ a max effort

3. 3x5 @ >80% of max bench

4. a. 3x5 cannon grip pull-ups

b. 3x5 weighted pull ups

5. 4x15 Cannon ball grip EZ bar bicep curls

Comment