Strength
A) Strict press ( Heavy )
1×1 @90%
5×3 @80-90%
( compare weights to week 3 )
B) Strict pull up
5 Sets
15 Banded strict pull ups
Or Pull up programme
Conditioning
For time
12 Min AMRAP
15/12 Cal row / ski
14 KBS
15/12 cal row/ ski
7 shoulder to overhead 60/40
