7.9.23 WOD

2 Rounds
10 Wrist Push Up
10 Band pull aparts
10 Incline Bench Press (Empty Bar)

Then…
Incline Bench Press
4 x 6
2 sec negative
Last 2 reps of every set should be challenging

Then..

Seated DB shoulder press
3 Drop Sets:
10+ Seated DB press
10+ Seated DB press
10+ Seated DB press

Superset with:
Incline Prone Dumbbell Row
3 x 8
1 sec pause @ top
2 sec negative
Last 2 reps of every set should be challenging

Then…

3 Sets

8-12 x Dumbbell Front Delt Raise
*maintain a slight elbow bend
8-12 x Db Lat raises
Rest :60

Then…

2 Drop sets:

10+ Hammer curls
10+ Hammer curls
10+ Hammer curls

Superset with:

8/8 DB tricep kick backs
8/8 DB tricep kick backs
8/8 DB tricep kick backs

Then..
2sets:
1:00 plank
35 situps
rest :40 between sets