Volume Deload 1, Session 3

Warm Up   Sets Reps    
prowler (light) 2 40 yards    
bird dogs 2 15    
rolling planks 2 10    
Glute bridge 3 10    
military press Sets Reps  
straight bar 4 6  
   
pull ups Sets Reps
spread throughout w/o AFAP 55
   
db rows Sets Reps
w/ straps 3 12
   
shoulder circuit Sets Reps
  front raises 3 12each
  side raises  
  bent over raises  
   
YTWLs Sets Reps
90 second RI 4 10
chest supported db rows Sets Reps  
w/ 2sec hold at top 3 12