11 - 05 - Upper strength endurance

**Prep -**

Weighted Thoracic CARs

5

Static Inch-worm

8

Grip Switches

12 (6 / 6)

Then…

10 Cals - machine of choice

+

30m Reverse Bear-crawl

+

Leaning Shoulder CARs

5 / 5

+

Jack Knives

10 / 10

2-3 rounds, as needed

**Work -**

Bench Press

10 - 20 lbs up from last week

Then...

5 - 5 - 5 (clusters)

*rest is 15-30 sec between clusters*

x 3 - rest as needed

In between...

Floor Wide-grip Pull-over

10 x 3

**Finish -**

Ring Dips / Push-ups

4 - 4 - 4 - 4 (weight hard for these)

Rest 15-30 sec between

x 2 - rest 2min between

Incline Lateral Raise

8 / 8 x 3

+

Straight-arm Lat Pull-down

15 x 3

+

Shoulder Internal Rotation + Oscillations

10 / 10 x 3

Rest 1-2min between