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| BG puttin' in some work |
Warm-Up:
Wobbly Bar Bench
Box Jumps: 8 x 1 at 80% height
Strength:
Speed Bench: 9 x 3, 50% + bands
CG Bench: 3 x 6
Chest Supported Rows: 4 x 6
20, 15, 10, 5 Reps for Time:
Dips
Burpee Pull-ups
*Use a 20-50# Vest if you can handle it
Finisher:
Band Hams: 100 reps
Band Tri's: 100 reps
Rear Delts: 100 reps
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