Warmup:
10 Min Upper body Stretching
5 min Upper Sled
3 x 10-20 Deficit kip HSPU
Main:
Speed Bench w/ Chains: 9 x 3 reps using 70%
Assistance:
Sled rows: 4 x 40M using 270/205 ( 6 plates/ 4 plates + 1 25#
Banded triceps Push downs 4 x 50
Rest 1 -2 hours
20 Min Amrap:
Row 500m
20 Pullups
20 Ring Pushups
AOD
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