08 - 11 - upper strength endurance

Prep -

Standing Shoulder CARs

2 e/s - 60 sec reps

Thoracic CARs

5 - total

Then... 3 rounds, NFT

Y-raise (rings)

5

+

Face Pull (rings)

5

+

3 Supinated Pull-ups (assisted if needed)

+

10m Reverse Crawl

Work -

E2MOM x 3- every 2min on the min

Dual Db Incline Row

10-15

+

3 Pull-up / 6 Ring Row

+

5 Bicep Curl

E2MOM x 3 - every 2min on the min

Dual Db (or barbell) Bench Press

10-15

+

5 Push-up (variation you can complete 5 with)

+

5 Dual Db Skull Crusher

Finish -

Seated Overhead Press

8-10

+

Incline Rear-delt Flyes

15-20

x 2-3 rounds, NFT