Dynamic Effort Upper Body Day
-Bench Press with Straight Bar @50% + Doubled Micro Mini (under 100kg max) or Mini Bands - 9x3 (3 sets wide, 3 sets middle, 3 sets close)
-Bench Press Straight Weight Top Set, 8 reps, Close grip, +2,5kg
Banded Side Crunches - 4x20/side
Not for time:
100 DB Bench Press 22,5/15kg
Each time you put the DB down complete 20 alternating Lunges (no DB)
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