20.11.19

Dynamic Effort Upper Body Day

Strength: 
- Bench Press @ 40% against bands - 15x3 (5 sets close grip, 5 sets middle grip and 5 sets wide grip. 20 sec rest between sets)
- Top Set: Strict Press - 4x6
**Start at 50% (of 1RM). This will increase by 2.5% (of 1RM) each week

Metcon:
AMRAP 18 min
With a Partner
12 Sandbag Cleans
20 Syncro Burpees
30 Partner Wallballs