Tuesday 11-28 Dynamic Upper

Warm Up:

3 rounds of:

• 1 min 30 secs jump rope
• 30 sec tricep pull downs

Strength Work:

1) Bench 6X6x70%

*if you don't have a 1rep max to base working set from then use a weight that you can complete all 8 sets and 8 reps with good form

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

• shoulder press
• seal rows
• dips or box dips
• hammer curls

3) then 6 rounds of 20secs work/10 secs rest of:

• weighted lunge twist*
• side ball slam to side wall slam*
• burpess

*unilateral movements, 1st round start on (R) next round switch to (L)

** substitute lunge twist with dumbbell snatch if needed