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
Comments
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
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) – 75# x 3 x 10
Assistance: 3-5 sets x 6-15+ reps
DB Triceps Extension – 25# x 14 x 5
Pullup – BW x 4 x5
DB Incline Bench Press – 45# x 10 x 5