Tuesday 11-21 Upper Dynamic

WARM UP

3 rounds of:

• 8-10 reverse hypers
• 20 mtn climbers
• 20 tricep pull downs

STRENGTH WORK

1) Dynamic Bench 9x3x50% + chains or bands *use all 3 grips

2) then 3 rounds to "near failure" of:

• tricep roll back to press
• pull ups
• band pull aparts

3) then 4-5 rounds of 20secs work/10 secs rest:

• firefly
• push press
• weighted plank
• high knees