Z press, Rows, upper body assistance

1200

1) warmup: deadbug,side pillar circuit w/ 10 kg DB,spider man lunge,see saw to burpee

2) openers
chest, 2.5 kg plates
triceps, 1.25 kg plates
landmine row

3) DB Z press - 5 x 5,10,12.5,12.5,12.5 kg
*barbell hinge opener between each set

4) 4x
10 x supinated barbell row (40,45,45,45 kg)
50 ft reverse inchworm crawl

5) 3x
3 x tempo L-pullups from box, neutral grip (1/2 ROM)
10 x DB back fly, 6 kg each
10 x strict bar dip

6) cooldown - kb quad smash

• Notes: Not a big day here, just wanted to work some upper body. Planned to do some sled conditioning but ran short of time. Definitely due for some sprints or conditioning work here soon.