11 - 02 - Upper Strength Endurance

**Prep -**

3 rounds of:

10 Banded Face Pulls

10 Hollow Swings

10 Elbow CARs - weighted if you want

15m Forward Crawl

15m Backward Crawl

Then...

Shoulder CARs

5 / 5 x 2

Ab Wheel Roll-outs

6

+

Depth Drop Horizontal Row

12

x 3, NFT (not for time)

**Work -**

Bench Press

find 75-85% 6

Then...

6 - 6 - 6 (clusters)

*rest is 15-30 sec between clusters*

x 3 - rest as needed

In between...

10-15 Dual Skull-crusher + Pull-over

**Finish -**

Floor Pec Fly

10

+

Wide-grip Lat Pull-down

12

+

Overhead Tricep Extension

15

x 2-3 rounds