7 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
 
   
chest supported rows Sets Reps
90 second RI 3 15
w/o band  
McGill pull ups Sets Reps
10sec rest 15 1
single leg deadlifts Sets Reps
90 second RI 3 15/15
db shrugs Sets Reps
w/ straps 3 20
 
curls Sets Reps
90 second RI 4 12
 
tricep choice Sets Reps
90 second RI 4 12
 
YTWLs Sets Reps
90 second RI 4 12
 
wide grip pulldowns Sets Reps
90 second RI 4 20