Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)
Assistance: 3-5 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Shoulders Exercise
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CrossFit Journal
Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)
Assistance: 3-5 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Shoulders Exercise
SPD CrossFit 