Hopefully this will happen more often! |
Speed Bench: 9 x 3, 45% + bands
RS Press: 4 x 8-10
Rows: 4 x 8-10
Tri's: 3 x 12-15
Rear Delts: 3 x 12-15
Optional MetCon:
5 RFT:
5 HSPU's
10 Push-ups
15 Pull-ups
20 Weighted Sit-ups/Abs
*If you do the metcon, cut down on the accessory work or separate the strength and metcon by 3-4 hours!
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