Mass gain prep : SE

Standard w/u

-

10-1 push up + ball slam ladder

-

W2H BP (90% or more)

-

10x10 (BP @ 50% 1RM + T-bar row @ 90#)

2min rest between

-

10x drag curl @ BB + 5x chin up

5rds

-

30sec triceps band pull down + 10x mace 360 (each direction)

4rounds

-

6x 30/30 SkiErg @ 155m or more