Warm Up
Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
Strength
Upper body split
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
Metcon
4 rounds
16 calorie row
16 ghd situps or anchored situps
16 calorie row
16 ghd situps or anchored situps