Strength
A) Strict press ( Heavy )
1×1 @80%
4×5 @70-80%
B) Strict pull up
5 Sets
15 Banded strict pull ups
Or Pull up programme
Conditioning
2 Rounds :
10 DB floor press @heavy
20/16 Cal Ski/row
  • rest :90 –
20/16 Cal Ski/Row
10 DB floor press
  • rest :90 –