Week 9, Session 4

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: % or RPE Sets Reps
deadlifts 75% 3 3
Notes:
comp stance
floor
`
conv. Block pulls Sets Reps
Notes: 4 8
3″ blocks  
 
bent over rows Sets Reps
90 second RI 4 8
 
McGill pull ups Sets Reps
90 second RI 12 1
neutral grip pulldowns Sets Reps
90 second RI 3 12
 
rolling planks Sets Reps
90 second RI 3 12