13 Weeks Out, Session 1

Warm Up Sets Reps
farmers walk 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
Exercise: % or RPE Sets Reps
Bench Press 75% 5 3
Equipment:
straight bar
RB CG bench Sets Reps
Equipment: 5 5
straight bar
w/ shirt or sling shot
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
rolling db ext Sets Reps
90 second RI 3 15
band chest flyes Reps
AMAP per set 100
band pressdowns Reps
AMRAP per set 100