11 Jan 2016-Monday (Upper Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Speed Ladder x20

PAP: Walking Push Ups 3x5, Plate L Raise w/ Rotation 3x12, Short band scaption 3x12

T1
Bench 
warm up  40 ₁   56 ₁   working   58 ₁     67 ₁     73₁      76₁    79-82₁    
                   10        8                    8         6      5       5           5
Bent Over Rows 5x5

T2
Standing ShoulderPress 3x5 

Weighted Pull Up 3x5

T3  2-3 Rounds

Close Grip Bench x5

DKB Rows x8

Kneeling 1 Arm DB/KB Press x5ea

High 1 Arm Band Rows x8

AUX 2-3 Rounds
Dips x:30sec
Triceps x:30sec
Biceps x:30sec