Dec 15th Meet Prep Week 8, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise: Sets Reps
narrow grip pulldowns 4 8
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
swiss bar floor press Sets Reps
90sec RI 3 15
db rows Sets Reps
w/ straps 4 10
 
curls Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 15
 
wide grip pulldowns Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 30