
Warm-Up:
Partner Bag Work
Strength:
Speed Bench: 8-9 x 3, 40-50% + bands
RS Press: 4-5 x 6
Chest Supported Rows: 4-5 x 8-10 (3s hold at top of each rep)
A1. Wobbly Bar Bench: 4 x 20
--No rest--
A2. KB Swings: 4 x 20
--No rest--
A3. Dips/Ring Dips: 4 x 20
--No rest--
Check out the latest from Coach Rick:
Strength First, Then Cardio!
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