11 - 07 - upper strength endurance

**Prep -**

Hinge + Press

10

Thoracic Rotations

3 / 3

10 Cals - machine of choice

+

30m Reverse Bear-crawl

+

Leaning Shoulder CARs

5 / 5

+

Jack Knives

10 / 10

+

Grip Switches

3 / 3 - 6 / 6

2-3 rounds, as needed

**Work -**

Bench Press

10 - 20 lbs up from last week

Then...

4 - 4 - 4 (clusters)

*rest is 15-30 sec between clusters*

x 3 - rest as needed

In between...

Straight Arm Banded Lat Pull-down

15 - 20 - 25

**Finish -**

Ring Dips / Push-ups

AMRAP x 2

+

HEAVY D-ball Throws

15 x 2 - can replace with Coffin Presses

Then…

Cals - ski-erg ~ seated

5 - 10 - 15

+

Wall Walk

2 - 4 - 6

+

Skull-crushers

12 - 10 - 8 (per side, not total)