6/29/16 – Week 3, Day 3 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Mini Band)
    • 170x6x3
  • Close Grip Bench Press (vs. Elitefts Pro Mini Band)
    • 180×5, 205×3, 225×10
  • Overhead Press
    • 95×12, 115×1, 135×8
  • Landmine Bar Rope Rows – 5×20
  • Vertical Delt Row – 3×15
  • EZ Bar Skull Crushers – 4×20
  • Reverse EZ Bar Curls – 3×10
  • Hanging Leg Curls – 4×10
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