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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)

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