Warm-Up:
Wall Ball Throws: 3 x 10-15
(Throws only, no squat)
Strength:
A1. Speed Bench: 8-9 x 3, 50% + bands
A2. Ring Rows: 8-12 Reps
CG 3-Board Bench: 3RM, then 2 x 6
B1. DB Pull-overs: 3-4 x max
B2. DB RS Press: 3-4 x max
B3. DB Side Raise + Front Raise: 3-4 x 15 (each)
Finisher:
Band Pull Throughs: 3 x 40
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