Strength: Dynamic Effort Upper
1.) 6×3: Bench Press – 30 Seconds Rest
Bar Weight = 40% of 1RM
Band Tension =(Orange/Red/Blue) Depending on 1RM and Bar Speed
2.) 3×10: Bent Over Barbell Rows – AHAP
WOD: 5 Rounds
6- HSPU
8- Pullups (Strict)
16- BB Lunges (95/65) From the Back Rack
Accessory Movement:
1.) 4×50 Banded Pull Aparts
2.) 4x100m Sled Drags w/ 25# held to chest. (All Forward Drags)
