Stephan Contratti

15cal bike/ski

2 length ince warm

30 sec bar hang

10 ring rows

2 length mini band sidewalks

15 cal bike/ski

strict Pull Ups

bench press

5 rounds of

max rep Bench Press (5-8reps min)

max rep Pull Ups (strict or with assistence)

Tipp: No band, assistence means today partner pull up, until no pull is possible again

rxd: do weighted pull ups, bench press – bodyweight or more