10.3.20

Dynamic Effort Upper Body Day

Strength: 
- Bench Press @55% + 25% bands - 9x3 (3x3 close grip, 3x3 middle grip, 3x3 wide grip)
- Strict Ring Dips - 4x8
- Weighted Ring Rows, feet on box - 3x12

Metcon:
3 Rounds for max reps:
1 min Battle rope
1 min D-Ball Ground over Shoulder
1 min Double KB Front Rack Wall Squat Hold
1 min Axle Bar Shoulder to OH
1 min Max cal on Air Bike
1 min Rest