2019 Off Season Week 3, 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
incline barbell press RPE 7 5 8
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
seated OH DB press Sets Reps
90sec RI 4 15
db rows Sets Reps
w/ straps 5 10
 
curls Sets Reps
90 second RI 5 15
 
tricep choice Sets Reps
90 second RI 5 15
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
tricep choice Sets Reps
90 second RI 5 30