15 September 2015- Tuesday

Foam Roll/TP/Correctives

Dynamic Warmup + Rope Warm Up

5x200 yd Sprint Goal Time <::40sec rest 1:20

PAP(Pre Activity Prep)Plate IR/ER at side and at 90/90, Wall Slides, Elbow Pushups 3x12 ea

 

Warm up Bench: 33 ₁     48 ₁    60 ₁

                              10        8        8
T1

Bench Press- 76 ₁     79 _{4    
                          6           5}

DB or KB Single Arm Row 4x8 each arm

T2

SKB Goblet Squat 4x10

Standing DB or KB Shoulder Press 4x8

Supine Rows 4x10 (Bar, TX or Rope)

 

T3
TRX I's and T's 3x8 ea

1/2 Kneeling Chops 3x8 ea

Push up Series(Complete 1 per set)

1. Feet Elevated x 25

2. 1 Arm Elevated on Med ball x10ea

3. MB Walk Overs x10 
 
Upper Body Stretch/Foam Roll