1 Dec 2016-Thursday (Upper Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

8x60 yd Shuttle (5, 10, 15 ) Goal Time < ::20sec rest :40

PAP(Pre Activity Prep) Band Series:Horizontal Pull Aparts,Protraction, Retraction 3x12ea

T1 Warm up Bench: 49 ₁     58 ₁   
                                                  8        8      

Bench Press-    70 _1***       76-79 _{6 ***                   ***  Denotes Start sets every :80 sec}    

                           6               4
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

T2 4 Rounds
Standing DB or KB Shoulder Press 4x6
Supine Rows 4x8 (Bar, TX or Rope)     _{Max rest between Rounds :60-:90 sec} 
Back Ext 4x10

T3
TRX I's and T's 3x8 ea
1/2 Kneeling Lifts 3x8 ea
3 x Push up Series(Complete 1,2, then 3 in order per set)    _{Max rest between Rounds :60-:90 sec} 
   1. Clapping x5
   2. Feet Elevated x 12
   3. Staggered x 8ea

AUX 2-3 Rounds
1 Arm KB Farmers Walk 3x:30sec each arm
Grip Roller 3x:30sec
DB Curls 3x:30sec