Strength - M/E Upper

Seated Press

Conjugate

A1) Barbel Skull Crushers 3x8 A2) Weighted Dips 3x10 B) KB/DB Tate Press 4x10 C1) Banded tricep push downs 2x50 C2) PVC Windmills 2x50

GPP

3 min body drag - Bring a pair of old sweat pants if can. *in a plank postition, moving arms only drag legs across floor. Focus on using triceps & shoulders 2 min AMRAP- 10 seated cleans, 10 seated snatchs, 10 seated press, 10 behind the neck seated press. *use PVC. If can keep perfect form then go heavier, 45lb bar max. 2 Rounds

Endurance

4 x 400 meter Sprints 2 min rest between *This is MAX effort. midline A1) 3 x UB ME t2b A2) 3 x 50 Tricp pull down w/ band A3) 3 x 25 Banded Sit ups