Dynamic Effort Upper Body
A. Bench Press 9 sets x 3 reps light bands (Sets: 3 narrow, 3 medium, 3 wide 30 seconds of rest in-between)
B. DB Shoulder Press 3×8 reps
C. Pull ups with weight for 3 sets max reps
D. 6 sets of 10 rep one arm DB row
E. 100 reps windmills
F. Conditioning Workout
Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)
G. Abs/Accessory
3 sets max L-Sits holds for time
3 sets max rep toe to bar