Dynamic Effort Upper Body (what I did is in parenthesis)
Warm Up 3x10-15
- DB OHP
- Lat Pulldown
- Face Pulls
Speed Bench w/ Bands (red) - 40% (100lbs) 10x3 EMOM
Close Grip Bench w. Band (red) - 3x10(115lbs)
Circuit x 3 - Pull-Up x AMRAP
- Dips x AMRAP
- Push-Up x AMRAP
Band Pull Aparts x 100
Banded Triceps Press Down x 100
Hammer Curls x 100