5 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:  
floor presses w/ dbs Sets Reps
90 second RI 3 12
pull ups Sets Reps
w/ straps 5 8
chest supported rows Sets Reps
w/ straps 4 10
 
wide grip pulldowns Sets Reps
90 second RI 4 12
 
elbow rehab Sets Reps
90 second RI 4 12
 
YTWLs Sets Reps
90 second RI 4 15
 
face pulls Sets Reps
90 second RI 5 30
 
band pullaparts Sets Reps
90 second RI 5 30