08 - 13 - upper strength endurance

Prep -

15 Y's

+

4 Thoracic CARs

15 T's

+

4 e/s Shoulder Prison CARs

Dead-hang

70% effort x 2 sets - just warm up the shoulders

Work -

Bench Press

Find working weight for 10 reps

10-7-5 - increase load each round, resting 60-90 sec between rounds

After each bench press:

15 Seated Banded Lat Pull-downs

After set of 5 - decrease weight back to 10

perform AMRAP - as many reps as possible at that weight

Then...

Db Overhead Isometric

45 sec e/s x 2

+

Dual Db Skull Crushers

15 x 2

Finish -

15 Assault Bike - cals

+

25m Sled Push

+

Push-ups

5

x 3 rounds