Mon. Oct 24, 2016

DEB Dynamic Effort Bench

Warm-up

2x
Spidermans forward and backwards and sideways
**Mash upper body

Weightlifting

DB Bench Press 

“Dumbbell Fist Fight Round, 3”
5xAMRAP
DB Alternating Bench Press at approx. 70% (looking for 8-15 reps)
-then
2xAMRAP
DB Alternating Bench Press at 50% of the previous weight used
Same weight as last week.

ACCESSORY WORK

Metcon (No Measure)

Add 5-10lbs from last week
7 mins to complete:
50 Push Press
35 Evil Wheels
*Complete in any order, partition the reps in any way

3x12
Single arm DB row
Curls
Tricep Kickbacks