Dynamic Effort - Upper Body

GPP

5 tempo Chins
200m Row
15 Push-ups
20 Mc Gill-ups

A1. Medium Grip Bench with bands - 20X0 - 5 x 3/65 - 45 secs
A2. Close Grip Bench with bands - 20X0 - 5 x 3/65 - 45 secs

B1. Close Grip Bench with Chains (30 lbs) - 31X0 - 8/185, 7/185, 7/185, 6/185 - 90 secs
B2. Close Grip Chin-ups - 30X1 - 5, 5, 5, 4 - 90 secs

C1. JM DB Press on Bench - 5/50, 5/45, 5/45 - no rest
C2. Seated Sup DB Curls - 8/30, 8/25, 8/25 - 60 secs