Upper Body Strength (Speed) & Monostructural Interval Training

Workout 1

1. Bench Press
Working up to 6 sets x 3 reps done on the minute at 50% max single (5 warm up, 5 warm up, 3, 3, 3, 3, 3, 3 as explosive as possible)

2a. Dumbbell Chest Press
15-20, 15-20, 15-20, 15-20
2b. Dumbbell Single Arm Row
15-20, 15-20, 15-20, 15-20 each arm

3a. Dumbbell Bicep Curl
15-20, 15-20, 15-20 each arm
3b. Tricep Push Down
15-20, 15-20, 15-20


Workout 2

3 Intervals
1000m Row
3min Rest