Warmup:
10 Min Upper body Stretching
10 min Upper Sled
3 x 10-20 Deficit kip HSPU
Main:
Speed Bench w/ Chains: 9 x 3 reps using 75%
Assistance:
Sled rows: 5 x 40M using 270/205 ( 6 plates/ 4 plates + 1 25#
Banded triceps Push downs 5 x 50
Rest 1 - 2 hours
3min on 1min off x 5
3 Power snatch 115/75
6 ring dips
9 Wall Balls 20/14
AOD
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