warmup:
15 min tricep/ bicep/shoulder work
Main:
Speed Bench w/ massive amounts of chains: x15, x10, 50% x 3 x 9
Assitance:
WIde grip chins 4 x 10
super set -
banded triceps pressdowns 4 x40
WOD:
Hit max rep rope climbs in 5 min
rest 2 min
Max rep dubs in 3 min
rest 1 min
Max TTB in 2 min
Then rest up to 7min
Tabata airdyne for max cals
AODadadamn!
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