9 Jul 2018-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  48₁   55₁   working   61 ₁     67 ₁     73₁      76₁    79₁   67₁

                   10     8                     8          6       5          5      5         ME
Bent Over Barbell Rows 5x5
T2
DB or KB Standing Shoulder Press 3x5
Weighted Pull Up 3x5

T3  3-4 Rounds
Iso band punch and hold 3x:30sec each
DB 3 way raises 3x10ea
Band scaption 3x15
AUX 2-3 Rounds

Dips x:30sec
Triceps x:30sec
Biceps x:30sec