16.7.19

Dynamic Effort Upper Body Day

Strength: 
- Floor Press @70% - 9x3  (3 sets Close Grip, 3 Sets Middle Grip, 3 Sets Wide Grip)
- Bench Press Straight Weight Top Set, 8 reps, Close grip, +2,5kg
- 3 Supersets of:
Incline Rear Delt Flys - 20 reps and Scapula Pushups - 20 reps

Core/Abs:
3 Rounds for time
12 V-ups 
12 Hollow Rocks
5 Ring Muscle ups / 5 strict (C2B) Pullups

WOD:
For time:
33-22-11
Pushups with feet on 20“ Box
Situps
THEN
2km Run