20251001

Training Session Focus: Continue to build our pressing pulling strength with some wall ball work.

Warm Up
2 Rounds
10 Banded Pull Aparts
10 Banded Face Pulls
10 Push Ups
5 Barbell Presses
5 Inverted Rows

Work:
1: Barbell Bench Press - 5x5@75%
2: Barbell Pendlay Row - 4x6

Conditioning: AMRAP12
400m Row
25 Wall Balls (20/14)
40m OH KB Carry (53/35)

Accessories:
1: Neutral Grip Pull Ups - 4x6 (weighted or assisted)
2: Incline DB Bench Press - 3x10
3: DB Lateral Raises - 3x15
4: Cable Hammer Curls (rope) - 3x12

Cool Down:
Doorway Stretch - :30s per side
Banded Lat Stretch - :30s per side
Foam Rolling - Upper back & Hamstrings - 1:00 per area