CAST 4.4

1600

1) warmup: ring supports, walking lunges, banded tri extensions, band pull aparts, deadbugs

2) upper body plyo med ball circuit w. 6# ball
3 x 30 reps each cycle

3) landmine press - 3x5 @ 50# (90% of 3rm)

4) 3 rounds:
incline DB press, 35#
hammer curls, 35#
bar dips
true pushups
*10 reps at each OR max

5) band dislocates & overhead squats

• Notes: I am enjoying having Fridays as these shorter accessory days, because honestly I am out of gas by friday afternoon. First time doing an incline DB press probably ever. Felt very awkward for me even at this low weight. 
• Body: Legs are very sore in the posterior chain from yesterday. Have definitely noticed some hypertrophy in my upper body since starting this cycle. It seems to include far more upper body and accessory work than I am accustomed to in a given week, even though the volume is still relatively low. Good to get a change of pace though and get out of my comfort zone.