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

 

 


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