5-10 min Warm-Up

Then:

Stretch

Then:

Active Warm-Up

3x10m Bear Crawl

3×10 Push-Ups

30-45 sec rest in between sets

Then:

Bench

2-3×4 Warm-Up Sets

1 min rest in between sets

Then:

4×6 @70-75%% of 1 rm

1 min rest in between sets

Then:

4×6 Renegade Row

3×8 Lateral Delt Raise

1 min rest in between sets

Then:

4×6 L-Sit Pull-ups

4×6 DB Hammer Curls

1 min rest in between sets

Then:

Stretch/Foam Roll

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