3 Dec 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  36₁   49₁    61 _{1   working}   70 ₁     76 ₁       79 ₁         82 ₁    85 ₁    85-88 ₁ 
                     10      8      5                       4         4          4             3         3        3         
Bent Over Barbell Rows 5x5

T2
Standing BB or KB Push Press 4x5
Weighted Pull Up 4x4

AUX
Single Arm offset DB or KB Bench x5ea
Band Archer Pulls x12ea
Lateral Sandbag Plank pulls x10 yds ea

AUX 2-3 Rounds
I's, Y', T's (TRX or Change Plates) x 10ea