28.11.19

Dynamic Effort Upper Body Day

Strength: 

• Bench Press @ 45% against bands - 12x3 (4 sets close grip, 4 sets middle grip and 4 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 4 min
8 T2B
8m Sandbag Walking Lunges 
Rest 4 min
AMRAP 4 min
5 Bar Muscle ups
5 Sandbag Cleans
Rest 4 min

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