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 | ||
straight bar bench | 75% | 6 | 3 | ||
Equipment: | |||||
3bd bench | Sets | Reps | |||
Equipment: | RPE 6 | 5 | 8 | ||
vs mini bands | |||||
blast strap rows | Sets | Reps | |||
90 second RI | 3 | 12 | |||
dips | Sets | Reps | |||
90 second RI | 4 | 8 | |||
band chest flyes | Reps | ||||
AMAP per set | 50 | ||||
wide grip pulldowns | Sets | Reps | |||
90 second RI | 5 | 15 | |||
Band Face pulls | Sets | Reps | |||
2 | 25 |