Strength
A) Strict press ( Heavy )
1×1 @90-95%
7×2 @80-95%
( compare weights to week 6 )
B) Strict pull up
5 Sets
15 Banded strict pull ups
Or Pull up programme
Conditioning
11 Min AMRAP
10M farmers carry
10 DB farmers step up
10M farmers carry
14/10 Cal ski / Row
