1 Sept 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 Shoulder Prehab (YTI) x12 reps ea 2-5lb plates

T1

Bench Press- 55 ₁     64 ₁     70 _{4          64 1    
                          5            5            7         AMRAP}

DB or KB Single Arm Row 4x8 each arm

 

 T2

Double  KB Rack Squat 3x8 

Standing DB or KB Shoulder Press 3x8

Supine Rows 3x10 (Bar, TX or Rope)

T3
Barbell/DB Front Shoulder Raise 3x8

1/2 Get Up 3x5 ea side

Reverse Hyperextensions 3x20

Push up Series(Complete 1 per set)

1. Weighted Push Ups x10

2. 3 Position Hold x :15 sec Top/Middle/Bottom

3. 1/2 + Full Pushup x 10
 
Upper Body Stretch/Foam Roll