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 | ||
swiss bar floor press | 60% | 5 | 2 | ||
Notes: | 1 | max | |||
Seated DB shoulder press | RPE | Sets | Reps | ||
Notes: | RPE 6 | 4 | 12 | ||
incline db press | Sets | Reps | |||
90 second RI | 3 | 15 | |||
push ups | Sets | Reps | |||
90 second RI | 3 | failure | |||
band pressdowns | Sets | Reps | |||
90 second RI | AFAP | 200 | |||
Band chest flyes | Sets | Reps | |||
3 | 25 |