Strength Day
1A) PRONATED GRIP CHEST SUPPORTED ROWS
4 x 8-10. 3s down 2s hold. Rest 30s.
1B) SPLIT STANCE LANDMINE PRESS
4 x 6-8 each. Rest 30s.
1C) PRONE LATERAL RAISES, NEUTRAL GRIP
4 x 12-15. Rest 60s.
Finisher, With a Partner
Split Reps with a Partner:
200 Band Facepull-aparts
200 Band Triceps Push-downs
Accessory Work
RING ROWS
3 x 20-25. Rest 90s.
– Use an angle that is ‘easy’