Warm-Up:
Vertical Med Ball Throws: 3 x a lot
Strength:
ME Bench: 2RM
Press: 5 x 2, 80-90%
Chest Supported Rows: Heavy 8, then 3 x 8
2 Boardless Bench: 3 x 10
Conditioning:
35, 25, 15, 5 Reps For Time:
Wall Ball
Dips/Ring Dips
Pull-Ups
Finisher:
Hams
Rear Delts
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