14 Weeks Out, Session 3

Warm Up Sets Reps
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
Exercise: % or RPE Sets Reps
floor press 50% 10 3
Equipment:
against micro bands
McGill pull ups Sets Reps
10sec rest 15 1
chest supported db rows Sets Reps
against bands 3 15
db shrugs Sets Reps
w/ straps 3 20
curls Sets Reps
90 second RI 4 12
tricep choice Sets Reps
90 second RI 4 12
YTWLs Sets Reps
90 second RI 4 12
face pulls Sets Reps
90 second RI 4 25