Strength – GPP

Dynamic Warm-up
Then:
2×8 BB Bench Close Grip
3×8 BB Bench Neutral Grip
Rest 90seconds between sets
Then:
4×8 Weighted Chin-ups +
2×8 DB One Arm Row
Rest 90seconds between sets
Then:
3×10 BB Curls
3×8 Weighted Dips
Rest 90seconds between sets
Then:
3×10 Forward Wrestlers Bridge
3×10 Backward Wrestlers Bridge
Rest 90seconds between sets
Then:
3×10 Hanging Knee to Elbows
3×8 Dragon Flags (Hold for 5secs)
3×30 Russian Twists
Rest 30secs between sets
Then:
Flexibility and Foam Rolling