Volume Deload 1, Session 1

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
2sec pause bench 50% 5 1
Equipment:  
  touch  
   
   
lying tricep ext w/ chain RPE Sets Reps
Equipment: RPE 6 3 15
  touch  
   
   
seated OH db press Sets Reps
90 second RI 3 10
   
push ups Sets Reps
90 second RI 4 10
   
bench dips Sets Reps
90 second RI 4 10
   
Band pressdowns Reps
90 second RI 100