“Lift as heavy as you can, as often as you can, while staying as fresh and recovered as you can. That’s the simplest way to explain strength training and how to get strong.”
–Kevin Toonen
Warm Up
5 Rounds
25 x Barbell Bench Press (empty bar)
25 x Banded Tricep Push Down
25 x Banded Face Pull
*10-12 minutes to get it all done, no rest between sets or reps
STR
5 x 5 Bench Press
At 70-75% of 1RM
Plus 6 x Ball Slam
2 min rest between sets
Then
3 x 5 Seated Banded Shoulder Press
Plus 10 x DB Curl
90 sec rest between sets
Finisher
12 min AMRAP
10 x Lying Pull Up
8 x DB Floor Press
15 x Banded Pull Apart
