UPPER BODY DYNAMIC EFFORT

STRENGTH – 5 Rounds
2 minutes rest between sets

• Chaos Bench Press or Banded Bench Press – x 8 (Medium+)
  Note: Make sure to do 2-3 “bar-only” warm up sets.
• Banded Row w/ 2 second Hold x 10

MOVEMENT CIRCUIT 1 – 3 Rounds
60-90 seconds rest between circuits

• 3-min Run or 15c Ride
• Banded KB Tricep Extensions x 10
• Band Resisted Push Ups x 10
  Advanced: Chaos Push Ups x 10

MOVEMENT CIRCUIT 2 – 4 Rounds
60-90 seconds rest between circuits

• Explosive Band Press x 10
• Eccentric Side Step Up x 6 (each side)
  4-6 secs on the descent
• Hollow Body Hold w/ Single Arm Press x 8-10 (each side)

CORE – 4-30-10

4 SETS / 30 seconds of work / 10 seconds rest. Perform exercise 1 for 30 seconds followed by 10 seconds of rest. Perform exercise 2 for 30 seconds followed by 10 seconds of rest. Perform exercise 3 for 30 seconds followed by 10 seconds of rest. Repeat for 4 sets.

• Loaded Dead Bug
• Shoulder Taps
• Band Resisted Lateral Plank Walks