12 Nov 2018-Monday (Upper Body Strength)

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  36₁   48_{1       working}   58 ₁     67 ₁          73 ₁        79-82 ₂ 
                10      8                  8         6           5                5      

Bent Over Barbell Rows 5x5
T2
Standing DB or KB Shoulder Press 4x5
Weighted Pull Up 4x5

T3  3 Rounds
TRX I’s, Y’s, T’s 3x8ea
Prone Plank Band Rows 3x12ea
Lateral Sandbag Plank Pull 3x10ydr each

AUX 2-3 Rounds

Dips x:30sec

Triceps x:30sec

Biceps x:30sec