1) Dynamic Bench 6x3x50%+chains or bands *use all 3 grips wide,med, narrow
The goal is speed, reduce weight if needed.
2) 3x20 tricep extension
3) 17mins of as many rounds as possible:
- 5 strict pull ups or 8 Kipping pull ups *scale as needed to ring rows, bands, or inverted pull up..
- 8 dumbbell burpee clean and press
- 10 V Crunches