Beyul Training

Workload:

A1. Bench Press: 5 Sets of 5
*Look to a hold same load as last week. Yes, same rep scheme too.

Then:

B1. 4 rounds of:
2 Minute Row (65% effort)
10 Weighted Jefferson Curls (On a box: https://www.youtube.com/watch?v=0quOGaziCbs)
40s Bar Hang (Shift weight from arm to arm)
75s BW Squat hold (You can have a rounded back – try to REST in this position)
5 Strict Deep Bar Dips (strict planked push-ups are sub).
C1. Mobility!

Notes: B1 is done to recover and make sure we are moving appropriately. For the jefferson curls pick a weight that is not challenging but enough to pull the spine down when fully flexed. This should feel therapeutic.