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% | 4 | 8 | ||
Equipment: | |||||
chains | |||||
McGill Pull ups | Sets | Reps | |||
no weight | 10 | 2 | |||
10 | 1 | ||||
incline db press | Sets | Reps | |||
90 second RI | 3 | 12 | |||
db chest supported row | Sets | Reps | |||
90 second RI | 4 | 10 | |||
BB shrugs | Sets | Reps | |||
90 second RI | 3 | 20 | |||
pulldowns | Sets | Reps | |||
90 second RI | 4 | 15 | |||
backwards sled drags | heavy | 5 trips |