4 April 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  48 ₁   61 ₁   working   70 ₁     76 ₁     79₁      82₁    85₁   85-88₁

                   8     6                     5          4        4          3       3         3
Bent Over Rows 5x5
T2
Standing Shoulder Press 5x4
Weighted Pull Up 5x4

T3  3-4 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