21 July 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup
 
6x200 yd sprint/6x.25 mile bike sprint/ 6x200m Row sprint
 
Bench Press- 55 ₁        64 ₁        76 ₁    85 ₃
                         10         5          5         2   
Band Press Out 4x5 ea side or Red Band Rows 4x25

Plyo Push Up 3x8

1/2 Get Up 3x3 ea side
Push Up with Leg off Ground 3x6 ea side



Pulling Circuit x 2 Rounds (Heavy)

Underhand Grip Bar Row x 12
Chin up/Pull up x 5-8  
Heavy Single Arm Row x 12  
Chest Supported Row x 15  
Curls x 12  
After completion of the 2 rounds, max Rope Hang(if no rope, bar hang for :60 sec)
 

Upper Body Stretch/Foam Roll