Thursday, 2/21/13

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!