07 - 02 - upper development

Prep -

2-3 rounds, NFT

3 Paused Ab Wheel Roll-outs

4 Heels-on-wall Push-ups

3 Side-plank Dips (2 sec pause at lengthened position)

4 90-90 Pull-up / 8 Ring Rows

Work -

Primary Press

6 x 3 - last 2 sets should be tough

Rest as needed between

Single-arm Db Overhead Isometric

30-45 sec e/s x 2 - if you hit failure on first set, perform only that one set

Db Incline Row

8 x 1 - rest 30 sec - AMRAP

Y-raise Isometric (incline bench)

30-45 sec e/s x 1 - use weight plates, ankle weights or small Db’s, choose a load (or body weight) you can at least last 30 sec with

Single-arm Ring Row Face Pull (high elbow)

8 x 1 - move your feet or wear a weight vest

Accessory -

Db Internal Rotation

12 x 1