Fast Fridays

Speedy Bench:

Main Event:

Bench Vs.  a mini band: 60% x 3 x5

add the manpon: 60% x 6 x 5

Accessories:

Close Grip Board Hell:

2 board x 5 reps

1 board x 5 reps

full range x 5

go back up and back down and so on until death.

200 Seated Bandy Rows