Once warmed up make smart calculated jumps in weight to reach a Heavy 3

Focus on keeping the shoulders pinched to the bench with a smooth controlled descent and not slamming on the chest.

Explode off the chest, pressing and breathing out at the top. Reset with a tight core and deep breath before beginning the next rep

Grip should be thumb length outside of chest

*rest 1-2 mins between sets

TARGET SCORE
Target Time: Sub 12 Minutes
Time Cap: 15 Minutes

STIMULUS
This is about gymnastic capacity and ability to stay smooth and consistent.

We want bigger sets of all movements and consistent pacing from round to round

WORKOUT STRATEGY & FLOW
Row: Moderate to Hard pace. Push it on this as it will be the bulk time of your workout.

Pistols: The leg fatigue is going to be real on these. Move steadily and consistent throughout these.

Pullups: Go for big sets!